Monday, March 28th

Monday, March 28th

Congrats to everyone who participated in the CF Open workouts!
Today we start week 1 of an 8 week cycle. This cycle will focus on the Clean and Jerk and we will also be working on our grip strength and strict pull ups.

Today's WOD:

Warm up
Olympic warm up + speed drills

Strength - Clean
Work to a 1 rep max
If flexibility is an issue or you are new to the movement you will work on technique with moderate weight.

MetCon WOD: For Time:

40 wall ball shots 20/15#, 10/9' target
40 sit-ups
40 double-unders

30 wall ball shots 20/15#, 10/9' target
30 sit-ups
30 double-unders

20 wall ball shots 20/15#, 10/9' target
20 sit-ups
20 double-unders

10 wall ball shots 20/15#, 10/9' target
10 sit-ups
10 double-unders

15 minute time cap
11/9/15 previous WOD

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.