Wednesday, March 30th

Wednesday, March 30th

Warm-Up: 2 Rounds:
10 KB Swings
10 KB Squats
10 KB Deadlifts
10 KB Good Mornings

Strength - Back Squat
(5 - 5 - 5 - 5 - 5 @ Ascending )
Work to your heaviest set of 5 with no belt.

**The belt can be very useful for heavy weights especially 85% of our 1 rep max or higher, but we don't want to use it as a crutch and rely on it. We should not be using a belt for light/medium weights. If you're used to using the belt all the time then scale down the weight appropriately and focus on good technique.

MetCon WOD: For Time: 100 Overhead Squats (95/65)

*Each time you break the set or the bar leaves overhead, immediate 5 Box Jump penalty

*Weight should be considered LIGHT, you should be able to do 10-15 reps in a row your first couple sets.

(15 Min Cap)


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.