The Lab Gym’s Heavy  Metal Crossfit: Monday 8/5/13

Warm up: Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the clean (pvc>bb)

Foundational Strength (week 1/3): ramp up over 7 sets (first 3-4 sets are warm-ups)

A1) Front Squat: 3s

A2) Strict Pullups: 5s

A3) Push Press: 3s

Skill: 15 min

Clean Progressions & ABC Work (8 min)

Clean practice ramp up (7 min)


AMRAP: 12 min

Add 1 rep each round

3 Power Clean & Push Press

3 Box Jump

3 Pullups



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