The Lab Gym’s Heavy Metal Crossfit: Friday 9/20/13
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 5-7 sets (newbies ~1-3 reps)
C) Clean & Jerk progression
D) C&J Practice: 5-7 min, 1 rep every 30 sec
WOD:
Add 2 reps every round for 10 minutes:
2 Squat clean thrusters
2 Pullups
WOD 2: If time
Tabata: thrusters, wall ball, or push press
Stretch/mobility
