Monday, June 27th

 

Today's WOD:

Warm up / Technique Review

Strength - Push Press
(5 - 5 - 5 - 5 - 5 @ Across )

Start with 3 x 5 warm up sets then a heavy 5x5 maintaining good form.

MetCon WOD: For Time:

50 Double unders (120 singles)
50 Ab mat Sit ups
5 Hang Full Clean 135/95

40 Double unders (100 singles)
40 Ab mat Sit ups
4 Hang Full Clean 135/95

30 Double unders (80 singles)
30 Ab mat Sit ups
3 Hang Full Clean 135/95

20 Double unders (60 singles)
20 Ab mat Sit ups
2 Hang Full Clean 135/95

10 Double unders (40 singles)
10 Ab mat Sit ups
1 Hang Full Clean 135/95

Time Cap 16 min.

Level 1 95/65
Rx 135/95
Rx+ 155/115

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.