Announcements
6 Week Barbell Class January 15- February 25th
Tuesday and Thursday nights at 7:00pm-8:00pm
Ask Coach Matt for more details!
CrossFit Trivium – CrossFit
Warm-up (No Measure)
10 PVC Goodmorning
10 PVC Pass Throughs
5/5 Worlds Greatest Stretch
50’e Suitcase Carry
Deadlift (EMOM x 6
4 Reps @ 70-75% )
Metcon (Time)
GPP
For Time:
2 Rounds
8 Pull-ups
10 Squat Snatch 75/55
-Rest 1:00-
2 Rounds
8 Pull-ups
8 Squat Snatch 95/65
-Rest 1:00-
2 rounds
8 Pull-ups
6 Squat Snatch 115/85
-Rest 1:00-
2 Rounds
8 Pull-ups
4 Squat Snatch @ 135/95
-Rest 1:00-
Then build to a moderate single squat snatch in 4:00
COMP
For Time:
2 Rounds
8 Chest to Bar Pull-ups
10 Squat Snatch 95/65
-Rest 1:00-
2 Rounds
8 Chest to Bar Pull-ups
8 Squat Snatch 135/95
-Rest 1:00-
2 rounds
8 Chest to Bar Pull-ups
6 Squat Snatch 185/115
-Rest 1:00-
2 Rounds
8 Chest to Bar Pull-ups
4 Squat Snatch @ 225/155
-Rest 1:00-
Then Build to a moderate single Squat Snatch in 4:00
20:00 to complete the “metcon” portion of the workout. Rest 1:00 then work to build to your moderate single (21:00-25:00)