The Lab Gym’s Heavy Metal Crossfit: Wednesday 9/18/13
Warm up:
Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the snatch (pvc>bb)
Foundational Strength/skill: (Week 1/3)
A) Ramp up 1: Snatch grip overhead squats: 5s x 5 sets/rounds (first 2-3 sets are warm-ups) (*newbies practice 3-5 reps/set)
B) Ramp up 2: Snatch balance: 5s x3-5 sets/rounds (*newbies practice 3-5 reps/set)
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: Power snatches (1 rep every 30 sec, add weight if can)
WOD 1:
Long tabata-
1-Snatch Balance (pvc>25+d, 35+d, 45+d, 65/95)
2-Power Snatch
3-OH Squat
4-Snatch Grip DL
5-Burpee over bar
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
