Saturday, Nov. 28th

Schedule = 8:30AM, 9:30AM, 10:30-11:30 Open Gym

Today's WOD:

Strength/Technique - Clean and Jerk 

Technique Work - work up to 70%-80% then 

12 Min E2MOM

3 Reps every 2 minutes for 12 minutes.

Go up in weight if form allows. (No misses)


MetCon WOD: For Time:

30 Hang Power Cleans 75/55

20 Pull-Ups

30 Push Presses 75/55

20 Pull-Ups

30 Hang Power Cleans 75/55

Time Cap 18 Minutes

*The load is meant to be very light, possibly unbroken on the fast end but no more than three sets on the slower end.

Extra Credit - Conditioning - Rowvember 

(5 minute time trial) (Distance)


Joe Fraser

Joe Fraser is co-owner and head programmer of Iron Strong Athletics LLC, home of Iron Crossfit North Brunswick. He is a Crossfit Level 1 Trainer, Crossfit Kids Certified and a NASM Certified Personal Trainer.