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


8 min: Snatch ABCs & Progressions

7 Min: Snatch practice


‘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



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