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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

 

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