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Warm Up:

  • Run 400m
  • Atlas Stretch
  • Piriformis Stretch
  • Air Squats x 10
  • Wall Squats x 10
  • Shoulder Mobility
  • Max UB pull-ups
  • Wall Balls x 10
  • Banded Shoulder
  • Bar Lat Stretch 
  • Hollow Rocks x 25
  • Supermans x 25

Strength:

  • 4 x 2 Pausing OHS 
    • building to heavy UB reps
  • Continue with: 2,2,1,1,1

then,

  • Snatch Balance 5 x 1 @ 85% Snatch

TODAY'S MINDSET

Focusing on holding our core tight and maintaining the best posture available in OHS. Working towards heavy 1-reps, not necessarily finding a 1RM unless you feel good.

Snatch Balance training at 85% for speed under the bar without being able to "man-handle" the weight. Working on speed and proper landing for the squat snatch. Drop the weight for proper form if necessary.


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