Tuesday, January 12th

 


Great job yesterday on the 1 rep max back squats. Lot's of new PR's. Keep up the hard work! We will start the new programming cycle this week. Working on overhead strength and prepping for the CrossFit Open 2016!

We will test our Shoulder press max later this week. Anyone who missed Monday's 1 rep max test will have other opportunities this week to make it up. 

Today's WOD: "Double Header"

-Warm up / Mobility

-Movement Standard Review

MetCon WOD:

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Thruster 115/85

Burpees

Then,

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

Strict Handstand Push ups (scaled=kipping or mats)

Box Jumps 24/20

Score = Time finished

*Rest as needed between WODS

*No rest, 2 minutes, 4 minutes, it's up to you.

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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.