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.


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.