101316

Warm Up:

  • Row 500m
  • Bootstraps
  • Piriformis
  • Air Squat Negatives (10 sec) x 3
  • Shoulder Mobility
  • HSPU Negatives (10 sec) x 3
  • Pull-Ups x 10
  • BB High Pulls x 10
  • BB Muscle Cleans x 10
  • BB Front Squats x 5
  • OH Hold x 1 min. as a class

Strength:

From Blocks:

  • 5 x 3 Hang Cleans @ 75-80%

then

Every 90 seconds for as long as possible; increasing weight each round:

  • Squat Clean, Hang Squat Clean, Front Squat, Jerk

 

 

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com