010517

Warm Up:

  • Row 500m
  • Squat Series
  • Wall Squats
  • Shoulder Mobility
  • Bar Lat Stretch
  • BB Muscle Snatch x 10
  • BB OHS x 10
  • BB Goodmornings x 10
  • BB Hip extensions (supine) x 10
  • 1, 2, 3.......10 pull-ups/CTB

Strength:

Snatch Grip Deadlift as a class x 5

  • 50% 1RM snatch
  • 3 second transition with 3 second holds at each point

High Hang Snatch

  • 3 x 3 High Hang Snatch starting at 50% 1RM, increase each set

Mid-Thigh Snatch 

  • 3 x 3 starting 60% 1RM and increase each set

Snatch

  • 5 x 1 increasing weight starting at 65% 1RM
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com