CrossFit Trivium – CrossFit
Daily Focus (No Measure)
Today, we are tackling the Power Snatch on a fun 10:00 minute EMOM clock.The goal here will be to warm-up athletes and get them primed to 70% of their Power Snatch. We are looking to hit a heavy single with the goal of finishing at or above 95%. Athletes can achieve a new 1RM, but many will likely be in that range of 95-100% of their 1RM Power Snatch.
After that, we are doing a version of QF Workout #2. You can tackle this solo or complete the entire workout synchro w/ your buddy!
Warm-up (No Measure)
2 Sets
5 PVC Pass Throughs
5 PVC Good Mornings
5 V-ups
25’e Single Arm DB Carry
5e DB Hang Snatch
Power Snatch (EMOM x 10
1 Rep)
Starting at 70% and build
Metcon (Time)
GPP
40-20-20
DB Snatch
Toes to Bar
COMP
50-30-20
DB Snatch (50/35)
Toes to Bar
Time Cap 20
Bonus Fun
*If you’d like to dabble in the team version, make it synchro with your buddy. (this is inspired by the QF workouts)
Bonus Fitness (No Measure)
3 Sets, For Quality
16 Kettlebell Gorilla Rows
10/10 Pallof Press
20 Alternating V-Ups