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


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



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