The Lab Gym’s Heavy Metal Crossfit: Wednesday 6/26/13
Warm up:
Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the snatch (pvc>bb)
Foundational Strength/skill:
A) Ramp up 1: Snatch grip overhead squats: 3s x 5 sets/rounds (first 2-3 sets are warm-ups)
B) Ramp up 2: Snatch balance: 2-3s x3 sets/rounds
Skill:
8 min: Snatch ABCs & Progressions
7 Min: Snatch practice
WOD:
‘Snatch tabata’
Min 1: High Hang Power Snatch
Min 2: High Hang Power Snatch
Min 3: Snatch balance
Min 4: Snatch balance
Min 5: Snatch grip deadlift
Min 6: Snatch grip deadlift
Min 7: Snatch grip OH Squat
Min 8: Snatch grip OH Squat
Stretch/mobility
