Monday, April 11th


Today's WOD:

Dynamic Stretch / Warm up / Oly Drills

Strength / Technique - 3 Position Clean
Full clean (floor)
Full clean (below knee)
Full clean (above knee)

All done without dropping the bar.
Work to heavy set or mod. weight technique work

(Level 1 option = Hang clean (above knee) 7 sets of 3 reps Ascending)

MetCon WOD: Partner or Solo
In teams of 2, with 1 partner working at a time, complete 7 rounds each (14 total) of:
3 Power Clean 185/125
6 Box Jumps 30/24
9 Burpees

Partners alternate full rounds. The Power Clean weight should be on the heavy side of medium. Cycle the reps if you can. The Box Jump is meant to be higher than you're used to. Practice fast transitions between teammates.

**Solo option - 1 min rest between rounds

Time Cap - 20 Mins.


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.