The Lab Gym’s Heavy Metal Crossfit: Monday 7/1/13
Warm up: Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the clean (pvc>bb)
Foundational Strength (week 2/3): ramp up over 7 sets (first 3-4 sets are warm-ups)
A1) Front Squat: 2s
A2) Strict Pullups: 3s
A3) Push Press: 2s
Skill: 15 min
Clean Progressions & ABC Work (8 min)
Clean practice ramp up (7 min)
WOD:
8 rounds or 12 minute time cap:
1 Power clean + 3 Front squats (optional pause at knee for level 1)
7 Hollow rocks
7 Knees to elbows
Stretch/mobility
