041217

Warm Up:

  • Row 400m
  • Bootstraps
  • Quad Stretch
  • Air Squats x 10
  • Shoulder Mobility
  • Bar Lat Stretch
  • Ring Rows x 10
  • Rvs. Push-Ups x 10
  • BB Muscle Snatch x 10
  • Review Complex as a class

Strength:

14 min. E2MOM @ 60-65% 1RM snatch (FOR FORM AND CONSISTENCY)

  • 5 second snatch set-up pause
  • Snatch Grip Deadlift
  • High Hang Power Snatch
  • Hang Power Snatch
  • Below Knee Squat Snatch

WOD:

Jailhouse 10

  • OHS (95/65)  +(115/75)
  • V-Ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com