The Lab Gym’s Heavy Metal Crossfit: Tuesday 7/9/13
Warm up: Corrective & JTLC, General Barbell Warm-up (pvc>bb)
Foundational Strength (week 3/3): 7 sets/rounds (*options for ‘Cross-breeders’)
A1) Deadlifts: 3s (*or Sumo DL High Pull ramp up 5s)
A2) Bench Press: 3s (*or Ring Dips ramp 10s)
A3) Ring Rows: 3s (weighted if possible or 4 sec ecc)
Skill:
DU practice & drills
WOD 1:
5 Rounds of 60 sec each:
1) Burpee pullups OR pullups
2) Hand release pushups
3) DU
4) Rest
Dessert WOD:
Tabata:
1 Arm KB snatch
Stretch/mobility
*Cross-breeders: see exercise adjustment notes
**If Team LAB: Add Oly work/powers pre and drop squats/deads…alter any heavy leg work
