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)
WOD:
AMRAP: 12 min
Add 1 rep each round
3 Power Clean & Push Press
3 Box Jump
3 Pullups
Stretch/mobility
