The Lab Gym’s Heavy Metal Crossfit: Friday 6/28/13
Warm up:
Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the Jerk (pvc>bb)
Foundational Strength/skill:
A) Jerk progressions & warm-ups
B) Jerk ramp up: 3s x 5 sets (work to heaviest 3 reps possible)
C) Clean + Jerk progressions
WOD:
7 rounds or 15 min time cap
C&J x3 (25, 35, 45, 75, 95, 135)
Rope climb x3
Walking planks>ring dips x5
Handstands mount & dismount x5
Stretch/mobility
