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Warm Up:

  • Run 600m
  • Calf Stretch
  • Quad Stretch 
  • Piriformis
  • Air squats - 10 slow, 10 med, 25 for speed
  • Shoulder Mobility
  • Banded Pull-aparts x 10
  • Banded ER x 10
  • Ring Rows x 10
  • Hollow Rocks x 25
  • Supermans x 25
  • Burgener as a class

Strength:

  • Pausing Snatch Grip Deadlift 5 x 2 as a class
    • increasing weight as tol

then,

Snatch from blocks 

  • 15 min to work up to a heavy snatch from blocks

WOD:

  • 250 Double Unders  (or 50 Triples)
  • EMOM - 1 Snatch @ 80% of above  +(85%)

**7 min time cap.


TODAY'S MINDSET

Spend time working on your snatch form. Don't go heavy unless you feel good and/or form is good. As far as the doubles...dont panic. You'll get as many done as you can. Whatever number that is, you'll be that much better at doubles when it's over.

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