Monday, July 25th

Monday, July 25th (Week 3 of 8)

 

Today's WOD:

 

Warm up / Dynamic Stretch

 

Strength - Bench Press

 

Warm up and work up to 95% x 1

After your havey single hit 75%x10

check your numbers from last week.

 

Benchmark MetCon - "DT"

 

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#

.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009

 

Time Cap - 20 min

***Scale weight appropriately, make sure you start at a challenging weight, drop weight during the WOD if needed. Focus on your hang power clean form and catching the weight in a good power position.

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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.