The Lab Gym’s Heavy Metal Crossfit: Tuesday 9/17/13
Warm up: Corrective & JTLC, General Barbell Warm-up (pvc>bb)
Foundational Strength (week 1/3): 5 sets/rounds (*options for ‘Cross-breeders’)
A1) Deadlifts: 10s (*or Sumo DL High Pull ramp up 5s)
A2) Bench Press: 10s (*or Ring Dips ramp 5s)
A3) Ring Rows: 10s (weighted if possible or 4 sec ecc)(legs: bent>straight>on box AND/OR: 3 sec lockout>4 sec ecc>weighted>all)
Skill:
MU or DU practice & drills: 1) General practice 2) 5 rounds: 30 on 30 off w/max DU
WOD 1:
100 DU or SU
50 Pushups/30 female
100 KB wings
50 Pushups/30 female
100 DU or SU
Rest 2 min
50 Box Jump Burpees
Stretch/mobility
