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CrossFit Trivium – CrossFit
Warm Up (No Measure)
2:00 Machine of choice
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Power Snatch (5×2)
16 minutes
Take 6 minutes to build to 75-80% of your power snatch
then:
E2MOM x 5
2 Reps Power Snatch
Metcon (Time)
20 Minutes
GPP
4 Rounds
400m run
4 rope climbs
6 power Snatch 135/95
Competitor
4 Rounds
400m run
4 legless rope climbs
6 power Snatch 155/105
20 minute Time cap