Monday, January 18th

Programming cycle - week 1 of 8

Today's WOD:

Strength - Shoulder Press 

(Work to a 1 rep max then drop to 80% for 3x3)

record 1RM


Partner MetCon WOD:

In teams of 2, with 1 partner working at a time, complete 7 rounds each (14 total) of:

3 Power Clean 185/125

6 Box Jumps 30/24

9 Burpees

Partners alternate full rounds. The Power Clean weight should be on the heavy side of medium. Cycle the reps if you can. The Box Jump is meant to be higher than you're used to. Practice fast transitions between teammates.

**Solo option - 1 min rest between rounds


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.