Monday, March 14th

All CrossFit Open Scores are in Wodify. If you are signed up with CrossFit.com submit your score by 8PM tonight.

Remember to sign into Wodify for class early in the day so we can provide the best coaching possible. Also after working out you can record your numbers on the gym computer or on your Wodify App.

Monday, March 14th

Today's WOD:

Warm up: Shoulder stretching / PVC warm up then,
Bear Complex 2 rounds (Barbell)

Strength - Shoulder Press (Work to a 1 rep max )
**If you have never done a 1 rep max before, work to a 3 Rep max instead.

**For the WOD, If your 1 rep max Deadlift is below 275/185 choose the level 1 option today.

Metcon WOD: CrossFit Games Open 14.3
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24" / 20"

15 Deadlifts, 185# / 135#
15 Box Jumps, 24" / 20"

20 Deadlifts, 225# / 155#
15 Box Jumps, 24" / 20"

25 Deadlifts, 275# / 185#
15 Box Jumps, 24" / 20"

30 Deadlifts, 315# / 205#
15 Box Jumps, 24" / 20"

35 Deadlifts, 365# / 225#
15 Box Jumps, 24" / 20"

MetCon WOD: Level 1 CF Open 14.3
8-Minute AMRAP:
10 Deadlifts, 50%-60% of Max
15 Box Jumps, 24" / 20"

Conditioning: Max Double-Unders
Max set of Unbroken Double-Unders
2-3 sets or 7 minutes of practice.

Stretching - Calves / Hamstrings / Back

Comment

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.