090814

Warm up: (15 Min)

  • Row 150m legs only
  • Row 250m legs and back only
  • Spider-Man
  • Butt to wall
  • 15 air squats
  • Shoulder mobility
  • Amrap strict pull ups
  • 10 rvs push ups
  • 20 windshield wipers
  • Burgener and bar work review 

 

Strength:  (25 Min)

hang cleans

  • 5 @ 50% of 1rm clean
  • 3 @ 60%
  • 2 @ 65%
  • Add 10 lbs. (total) and do 2 more reps 
  • Repeat until failure. 
  • 5 perfect reps at 50%

 

WOD: (20 Min)

3 rounds 

 

  • 5  hang cleans (115/75)
  • 5 strict press
  • 7 push press
  • 5 push jerk
  • 5 front squats
  • 7 back squats
  • 5 OHS
  • Run 400
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com