09/01/2021

1
Sep

09/01/2021

CrossFit Trivium – CrossFit

View Public Whiteboard

A: Burgener (No Measure)

Burgener warmup

Conduct 3 repetitions each of the following movements for 1 round w/ PVC

– Snatch Pull (SPEED THROUGH THE MIDDLE)

– Snatch High Pull (KEEP THE BAR CLOSE)

– Muscle Snatch (FAST TURNOVER)

– Jump and Land (FOOTWORK)

– Hang Power Snatch

Skill Transfer

– BTN Press: (OVERHEAD STRENGTH)

– OH squat: (CORE STRENGTH)

– Heaving sn bal: (FAST HANDS, NO FEET)

– sn balance no dip: (FAST HANDS FAST FEET)

– sn balance with dip: (FAST HANDS FAST FEET)

B: Snatch (Heavy Single – Any Style )

15 minutes to build to a heavy single

C: Metcon (Time)

3 minutes work – 2 minutes rest

10 Dumbbell box step overs 50/35

50 Double-under

remaining time in each 3 minute window

AMRAP Handstand Push-Ups

GPP stop when you reach 50

Competitor stop when you reach 75

Score is the total time to complete HSPU

25 minute cap

D: Metcon (No Measure)

BONUS FITNESS

3x 21 GHD Sit-Ups

3x 500m ski erg @ 2k pace