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Warm Up:

  • Airdyne 2 min
  • Quad Stretch
  • Calf Stretch
  • Bear Walks x 1 min
  • Air Squats x 10
  • Shoulder Mobility
  • Pull-Up negatives x 3 (15 sec)
  • Ring Dips x 10
  • Vampire Sit-Ups x 15
  • Burgener as a Class

WOD:

Every :30 for 5 min.

  • 2 Front Squats @ 65%

Rest, change weights.

Every :30 for 3 min. (from the ground)

  • 2 Front Squats (135/95)  +(185/135)
  • 1 Push Jerk

Every :30 for 3 min.

  • 2 UB Power Clean and Jerks

Every :30 for 3 min.

  • 2 Front Squats 
  • 1 Push Jerk

rest, then:

  • :30 sec on/:30 sec off Airdyne for 10 min.

TODAY'S MINDSET

Getting some moderately heavy but high-rep squats in, with a little polishing up for Grace on Saturday. (If you don't know Grace Google it...and we'll see you Saturday!) Working on form for cleans and push jerks all the way through. For the UB sets, we want a quick transition from the catch to the jerk with no pause; smooth transition to the ground for second rep.

For the metcon, split a rower and airdyne with a buddy if there are more people than airdynes. GO HARD OR GO HOME ON THESE! Build that engine.


 

 

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