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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

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