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Warm Up:

  • Row 500m
  • Bootstraps
  • Spiderman
  • Piriformis
  • Goblet Squats x 10
  • Shoulder Mobility
  • Banded Pull-Aparts x 10
  • HSPU Neg's x 3 (10 sec)
  • Handstand Walk 20' (or 20 taps)
  • Plate Jumps x 50
  • BB Hang Power Cleans x 5
  • BB Hang Squat Cleans x 5
  • BB Push -Jerks x 5
  • BB Roll-Outs x 10
  • Burgener Warm up as a class

Strength/Skill: (15 min) UB/Spring-Back Hang Cleans - build to heavy set of 3

WOD:

14 min AMRAP

  • 15 Pull-Ups  +(CTB)
  • 5 Hang Cleans (75/55)  +(155/105)
  • 20 Double Unders +(50 DU's)

TODAY'S MINDSET

Learning to cycle hang cleans efficiently and safely today, then applying that under stress. A little bit of a longer AMRAP, so keep it to a dull roar, until your last round..then let it rip!

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