Friday, August 19th

Friday, August 19th

 

Warm up / Shoulder prep

 

Strength - Shoulder Press

(7 sets x 5 reps @ 70%-75% Across)

Slightly heavier than last Friday.

 

MetCon WOD: 12 Minute AMRAP

 

2 Power Snatches 95/65

2 Pull Ups

 

*Add 2 reps every round

Example:

4 Power Snatch

4 Pull ups

6..

6..

8..

8..

 

*Rx+ = Chest To Bar Pull Ups

*Snatch weight should feel light!

 

Last completed 11/4/15

 

Post WOD Stretch - Shoulder extension

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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.