053018

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Warm Up:

  • Row 400m
  • Calf Stretch
  • Quad Stretch 
  • Side lunge with squat
  • D/F Mobility
  • Shoulder Mobility
  • OHS x 10
  • Pect Stretch on rig
  • Bar Lat stretch x :30
  • L-Sit x :30
  • BB SG DL x 5
  • BB Muscle Snatch x 5
  • BB OHS x 5
  • BB Hang Cleans x 5

Strength:

(In 10 min, about E2MOM)

  • Clean and Jerk 1-1-1-1-1

(In 10 min, about E2MOM)

  • Snatch 1-1-1-1-1

WOD:

4 Rounds:

  • 11 TTB
  • 7 Power Cleans (115/75)  +(155/115)
  • 11 HSPU
  • 3 Snatches

TODAY'S MINDSET

Don't take more than 5 attempts on each of the olympic lifts. We want to go heavy today, but there isn't time to many attempts at true one-reps. We're just looking to get under some heavy-is weight. 

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