Monday, February 2nd

Strength: Overhead Squat Dynamics
**Technique review, then warmup to 70% of 1 Rep Max**

**Snatch Warm Up**

Strength WOD:
10 minute EMOM
2 Overhead Squats (from the ground) weight options:
1. 95/55#
2. 115/75#
3. 135/95#
**Add 10# every minute until completion or failure**

MetCon WOD:
18 minute EMOM
Odd minutes: 4 Full Snatch #115/75
(or 65% of 1 Rep Max)
Even minutes: 8 Front Rack Lunges #115/75


Don't forget, it's that time again! The CrossFit games are nearly here! if you're going to register, here's the link
http://games.crossfit.com/about-the-games/the-open

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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.