021219

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Warm Up:

  • HK, BK, SS, CAR, NK’s

  • Quad Stretch

  • Calf Stretch

  • Air Squat 180*’s x 10

  • Shoulder Mobility

  • Banded Shoulder

  • Pull-Ups x 10

  • Ring Dips x 10

  • High Ten Sit-Ups x 20

  • Burgener as a class

Strength:

Work to a heavy Complex of:

  • Hang Snatch Pull + Hang Power Snatch + Hang Squat Snatch + OHS

WOD:

  • 15 Power Snatches (75/55) +(115/75)

  • 15 TTB

  • 12 Power Snatches (95/65) +(135/95)

  • 15 TTB

  • 8 Power Snatches (115/75) +(155/115)

  • 15 TTB

  • 5 Power Snatches (125/85) +(175/125)


TODAY’S MINDSET

Never skip snatch day! If you have to start extra light in order to work your way up then do that! The last 5 snatches should be a weight that makes you super uncomfortable, but you know is possible. Focus on speed under the bar, snapping out your elbows as your feet land.

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