Tuesday, January 5th

Upcoming Programming Cycle Starts 

Cycle Goals:

    Prepare for The Open

    Increase aerobic and overall work capacity

    Develop proficiency in the Olympic lifts

    Improve overhead strength 

    Improve shoulder mobility / Front Rack

Strength Focus - Shoulder Press

Current cycle ends with our 1 rep max Back Squat test next Monday January 11t

Today's WOD: "Double Header"

Technique Review - Power Clean

MetCon WOD 1: 16 minute EMOM

Minute 1: 5 Touch-and-Go Power Cleans 135/95

Minute 2: 7 Burpees

...repeat alternating power cleans and burpees through 16 minutes. Touch-and-go is the goal of today's power cleans but don't let that devolve into crappy form for the sake of hanging on to the bar. Scale reps and/or load to something you can handle well. 

MetCon WOD 2: 16 minute EMOM

Even: 4-8 Strict Handstand Push-Ups (Box HSPU)

Odd: 4-8 Pistols, Alternating Legs


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.