The Lab Gym’s Heavy  Metal Crossfit: Thursday 9/19/13

Warm up:

Corrective & JTLC, General Barbell Warm-up (pvc>bb)

Foundational Strength (week 1/3):

Ramp up over 5 sets (first 2-3 sets are warm-ups) (*options for ‘Cross-breeders’)

A1) Back Squat: 10s (*ramp up thrusters)

A2) Military Press: 10s (*KB Snatch)

A3) Chin-up 10s (strict/un-broken, band>bw>weighted): 10s (or, if have 10+ strict chins may work ring pullups or kips x5-10 per round)

Skill: ~5 min:

HS, HSPU or Kipping HSPU

WOD 1:

10>1 (-1)


Rope Climb


100 walking lunges (optional weighted: 5-10kg a chest or overhead)



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