Monday, April 4th


"It's a new week.

A chance to start over. A chance to get work done.

An opportunity to look back at your progress, regroup and figure out your next steps.

A moment to look at your goals and figure out what you can do this week to be a few steps closer.

This week is a week where you can crush the workouts. It can be the week where you finally manage to get that first pullup, or the week where you finally break through on your clean.

This is the week it can all happen. A new week, a clean slate, waiting to be written in with your accomplishments.

It can be the week where you look more upon the progress you attain than the perfection you desire.

This week can be anything. What will you choose to do with it?"

Program cycle - Week 2 of 8 (Oly strength will be on Monday. Thursday is the make up day)

Today's WOD:

Warm up + Oly Drills

Olympic Weightlifting Strength: Squat Clean
(5 sets x 3 reps @ 70% (drop, reset each rep))

Clean Pull - 4 sets x 5 reps @ 85% (of clean)

MetCon WOD: 16 Minute EMOM:

Odd minutes- Max double-unders
Even minutes- 5 HSPU

Rx+ is 7 HSPU

Your score is total double-unders. If you fail to do your 5 (or 7) HSPU every even minute for the 16 minutes, you cannot put Rx (or Rx+) as your score.


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.