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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

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