Monday, October 17th

Monday, October 17th (Week 8 of 8)

 

 

Max out week! We'll be testing some benchmark WODS and 1 rep max's. Most of class will be spent on the strength with short MetCon's at the end of class.

 

**We are going to be strict with the max testing on range of motion and form. This is for safety and also integrity. You'll get accurate numbers to work from.

 

Today's WOD:

 

Warm up / Review

 

Strength - Deadlift

Work up to a 1 rep max

 

Max effort day. There will be a warm up rep scheme on the board.

 

As always, work to maintain a neutral spine. Have a coach watch your 1 rep max attempt. If you are rounding your back you won't be going up in weight.

 

**If you're very new to the lift then perform 4-6 heavy singles instead of a true 1 rep max

 

MetCon WOD: 10 min AMRAP

5 handstand push-ups (7 standard push ups)

10 burpees

20 double unders (40 singles)

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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.