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Warm Up:

  • Run 400m
  • Quad Stretch with Atlas Stretch
  • Walking Lunges x 10
  • Air Squats x 10
  • Shoulder Mobility
  • Pull-Ups 3x5
  • Push-Ups with rotation x 10
  • Banded pall aparts x 10
  • Windshield Wipers x 20

Strength:

  • 3 x 2 Tall Jerks 
  • 3 x 2 Jerk Balance 
  • 5 x 1 Split Jerk

*no more than 2 misses at any given weight, starting at 30% C&J and increasing throughout the strength, ultimately finding a heavy 1 rep for the day

WOD:

21-15-9

  • DB Clean and Jerks  (35/20)  +(50/35)
  • Burpees over DB

TODAY'S MINDSET

Today we're working on Form for the Split Jerk. Taking all reps from the rack, focus on posture in the dip, driving and heaving that weight up with speed under the bar. The WOD is all GO GO GO! 

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