031815

WARM UP:

  • Run 400m
  • crossover hamstring
  • calf stretch
  • quad stretch
  • shoulder mobility
  • 15 squats
  • 10 pull-ups
  • 10 dynamic push-ups
  • 50 sit-ups
  • 4 rounds tabata:
    • "dirty dancing” drill  
  • burgener warm up

 

      Skill/Strength: 

  • Snatch Grip Dead Lift  3x3
  • Mid-Thigh Snatch Pull 3x3
  • High Hang Snatch 3x3
  • Full Snatch 3x3

 

- increasing weight each set of 3

- squat snatches whenever possible (as your ROM allows)

 

WOD:

5 min AMRAP

  • 5 power snatches (60% of your highest lift today)
  • 5 bar facing burpees
  • 10 weighted jump ropes
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com