| The Lab Gym’s Heavy Metal Crossfit: Wednesday 10/17/2019 |
| Warm up (10 min):Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the snatch (pvc>bb) |
| CF-JTLC Warm-up: |
| Catbacks x5*3, Flying posture hold x3*10, Is, Ts, As x5*3, Low plank x30s, Hip bridge x5*3, Squat & hold x30s, Posture hold position x10s, Arm circles (f/b) x8, Torso twists x8, Toe touch TO posture hold x5&5, Alt. Lunges x5, BW Squat x10, Squat & hold #2, 30s, Burpees x5+ |
| General Barbell Warm-Up (pvc>barbell):Sn RDL, Sn Press, Sn OH Sqt of each for 2-3 rounds =1 set (x1-3 sets depending on quality/time) |
| Position Stretches for the Snatch (pvc>barbell): Snatch grip squatting quad stretch, SN OH Lockout, OH squat x10 sec each x2-3 rounds =1 set. |
| (x1-3 sets depending on quality/time) *introduce the hook grip & use ‘scoop snatch’ for grip width |
| Foundational Strength: ramp up for respective RM (first 2-3 sets are warm-ups) [~20 minutes &/or finished by 30 min into the class time] |
| A) Ramp up 1: Snatch grip overhead squats: 2s x 5-7 sets/rounds (first 2-3 sets are warm-ups)(or to top 321) (*newbies practice 3-5 reps/set) (~6-8 min) |
| B) Optional (coaches’ call) Ramp up: Snatch balance: 2s x3-5 sets/rounds (or to top 321) (*newbies practice 3-5 reps/set)-ALL TOGETHER (1-pvc: 2 part: dip, punch, squat, recover.2-pvc: dip drop, recover. 3-bb: 2 part: dip, punch, squat, recover. 2-bb: dip drop, recover). (~5-7 min) |
| Skill (15 min): |
| Snatch Progressions & ABC Work (~8min), snatch practice (~7 min) [Total of 15 min] |
| Abbreviated Snatch ABCs (all together): [~8 min] (selected ninja’s: may skip prog. Use 15 min ramp to 3rm…) |
| 8 min: Snatch ABCs & Progressions |
| a. 3pp: |
| i. Snatch deadlift |
| ii. Snatch pull |
| iii. Snatch high pull |
| iv. Power Snatch |
| v. Power Snatch + OH Squat |
| vi. Snatch |
| b. 3pp, 2pp, 0p: |
| i. Power Snatch |
| ii. Power Snatch + OH Squat |
| iii. Snatch |
| 7 Min: Snatch practice: 2 reps every 45s and add weight if can (~5-7 min). |
| (Advanced option: A) After working to top x2 Snatch. Perform a second wave of snatches working up to a top x2 TnG Power or Full Snatch) OR: B) Work to top x2 TnG Snatch (Pw of Full). Then, drop 20% for 3-5 min EMOM (depending on time): 2 TnG Snatch |
| WOD |
