Wednesday, July 6th

Wednesday, July 6th

**No open gym at 8PM.

Today's WOD:

Warm up / Back squat prep

Strength - Back Squat
(Work to a technical 1 rep max)
Technical max = 1 rep max with solid form and full depth.

Warm up Rep scheme
Set 1 30-50%  8 reps 2 minute rest
Set 2 60%  5 reps 2 minute rest
Set 3 70%  3 reps3 minute rest
Set 4 80%  1 rep 3 minute rest
Set 5 90%  1 rep 3-4 minute rest
Set 6 (max out) 100% 1 rep 4-6 minute rest
Set 7+ (max out) +2-5% 1 rep 5-6 minute rest

MetCon WOD: 12 Min AMRAP

5 Burpees
15 Ab Mat Sit ups
30 Doubles

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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.