The Lab Gym’s Heavy Metal Crossfit: Wednesday 10/9/13
Warm up:
Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the snatch (pvc>bb)
Foundational Strength/skill: (Wave 2, Week 1/3)
A) Ramp up 1: Snatch grip overhead squats: 3s x 5-7 sets/rounds (first 2-3 sets are warm-ups) (*newbies practice 3-5 reps/set)
B) Ramp up 2: Snatch balance: 3s x3-5 sets/rounds (*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..)
Skill:
8 min: Snatch ABCs & Progressions-Just too 3 part pause pw snatch: 2 sets of each on the way up.
7 Min: Snatch practice
WOD:
10 min: AMRAP (95/135)
PW Snatch: 3,3,3… (>med ball DL)
Thruster: 3,6,9,12,15,18,21…(>DB Thruster)
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
