Warm Up:

  • Run 400m
  • Back Roll to Split
  • Boostraps
  • Quad Stretch
  • Calf Stretch
  • Wall Squats x 10
  • Shoulder Mobility
  • Wall Angels
  • Bar Lat Stretch
  • Pull-Ups x 10
  • Ring Dips x 10
  • Double leg raises x 10

Skill: Burgener Accessory Warm Up


Snatch Balance

  • starting at 50% of your 1RM squat snatch, increase to 110% (20 min)


  • Find a heavy OHS for the day (15 min)


Working some Snatch accessories today. Most people can get that bar up, but have trouble getting under to catch it over head in time. Snatch balance will help get over that fear and teach the correct receiving position at the bottom of the snatch. 

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