Announcements
We will be doing “Murph” on Memorial day, May 31st, beginning at 7:00 am. Heats will go every :30 minutes. Reserve your spot in the time slot you’d like on wodify. You may complete this workout any number of ways, RX is partitioned any way, RX + Is with a weight vest and nonpartitioned. We encourage any type of scaling needed, or completing with a partner and sharing reps is a great option as well! Whatever you choose, work hard in remembrance and honor of the men and women who died while serving in the U.S. military.
https://themurphchallenge.com/pages/the-workout
CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
10 PVC pass throughs
10 around the worlds (5 each)
w/ empty barbell:
3 snatch pulls
3 snatch high pulls
3 snatch balance
3 hang power snatch
B: Power Snatch ( 4×1.1.1.1@75-80%; rest :10/2:00)
C: Metcon (AMRAP – Reps)
Accessory / Strength
5x :10 amrap mb slams ( light, full ROM and full speed); rest :60
Score is total reps. Weight in comments
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 10
GPP:
5 deadlifts 155/105
10 hspu
60 Singles
Competitor:
5 deadlifts 225/155
10 hspu
30 DU
Consistent pace is key here. Leave yourself that little bit of push for the last quarter of the workout.
E: Metcon (No Measure)
4 sets:
20 banded good morning; rest :20 (light)
1:00 hollow body hold; rest :20
20 v- up; rest :20
1:00 sorenson hold or super man
rest 1:00