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Warm Up:

  • Run 400m

  • Calf Stretch

  • Quad Stretch

  • Bootstraps

  • Side Lunge with Squat x 10

  • Shoulder Mobility

  • Banded Shoulder

  • T/S mobility

    • peanut

    • buddy wall squats x 3

    • Prayer Stretch

Strength:

  • Front Squats from the floor + Jerk

    • 4 x 4 @ 75% 1RM Squat Clean

WOD:

12 min AMRAP

  • Max UB Power Clean and Jerks (95/65) +(135/95)

  • Rest 1 min.

  • Max UB Squat Cleans

  • Rest 1 min.

  • Max UB Shoulder to OH

  • Rest 1 min.

*record each UB set for your score


TODAY’S MINDSET

The goal of the WOD is to try and hang on to the bar as long as possible. You’re counting max reps, not rounds. Get uncomfortable and challenge your nervous system. If reps feel sketchy, they are. Don’t sacrifice form for more reps. Muscle endurance should be the limiting factor, not pain.

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