The Lab Gym’s Heavy Metal Crossfit: Monday 9/16/13
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: 5s
A2) Strict Pullups: 10s
A3) Push Press: 5s
Skill: 15 min
Clean Progressions & ABC Work (8 min)
Clean practice ramp up (7 min): Drill 3pp, 2pp, 0p pw clean
WOD:
60 second rounds, 3 rounds
1-PW Clean (25+d, 35+d, 45+d, 65/95/135)
2-Wall Ball
3-Box Jumps
4-Push Press
5-Rest
Stretch/mobility
