The Lab Gym’s Heavy Metal Crossfit: Monday 7/8/13
Warm up: Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the clean (pvc>bb)
Foundational Strength (week 3/3): 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:
Clean Tabata
Min 1: High hang cleans
Min 2: High hang cleans
Min 3: Front squats
Min 4: Front squats
Min 5: Push press>Jerk
Min 6: Push press>Jerk
Min 7: Clean grip deadlift
Min 8: Clean grip deadlift
Min 9: Thruster
Min 10: Thruster
Stretch/mobility
