Monday, March 21st

 

Today's strength focus is on Technique!

This skill work will be prepping us for a 1 rep max Full clean next Monday. This week is week 1 of our new programming cycle. Focusing on Olympic weightlifting, mainly the full clean. Also we will have a weekly pull up strength programmed.

This Friday is 16.5! Our last CF Open event. Be sure to sign up on wodify to reserve your spot, deadline is Thursday night at 8PM.

We will be having an after party Friday night at 9:30PM at Harvest Moon in New Brunswick. We'll have our own section, drink specials and some food. More details will be posted tomorrow afternoon. Iron CrossFit Members and friends are welcome!

Today's WOD:

Dynamic warm up + Front rack mobility

Strength / Technique work - Power Clean + Full Clean
drop quickly reset. This will be light/mod weight technique work
then 10 min EMOM - Record EMOM weight

Today's focus is on Technique!
This skill work will be prepping us for a 1 rep max Full clean next Monday.

MetCon WOD: 30-20-10

Hang Power Clean 115/85
Burpee Over Bar
Ab Mat Sit ups

Post WOD - Static stretching + mobility

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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.