The Lab Gym’s Heavy Metal Crossfit: Thursday 6/27/13
Warm up:
Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the snatch (pvc>bb)
Foundational Strength:
Ramp up over 7 sets (first 2-3 sets are warm-ups) (*options for ‘Cross-breeders’)
A1) Back Squat: 3s (*ramp up thrusters)
A2) Military Press: 3s (*KB Snatch)
A3) Chin-up (strict/un-broken, band>bw>weighted): 3s (or, if have 5+ strict chins may work ring pullups or kips x5-10 per round)
Skill:
Kip practice & drills
WOD:
5 Rounds FBT
Pistol x5 (r & l=1)
Push Press x10
Med Ball Sit-ups x10
Stretch/mobility
*Cross-breeders: see exercise adjustment notes
**If Team LAB: Add Oly work/powers pre and drop squats/deads…alter any heavy leg work
