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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