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Warm Up:

  • Run 400m
  • Back Roll to Split x 10
  • Atlas Stretch 
  • Spiderman
  • Squat Series
  • D/F Mobility
  • Shoulder Mobility
  • PVC Sots Press x 10
  • OHS x 10
  • Pull-ups x 10
  • Rvs Push-Ups x 10
  • Burgener as a class

Strength:

Snatch Balance

  • 4 x 1 increasing

Hang Power Snatch

  • 4 x 2 @50%

Squat Snatch

  • 3 x 1 @ 75%
  • 2 x 1 @ 80%
  • 1 @ 85%

Back Squat

  • 4 x 2 @ 75%

TODAY'S MINDSET

Some moderate weight today. It's not about 1 reps, it's about improving form and building strength.

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