CrossFit Trivium – CrossFit
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 (Squat snatch, 2-3 emom x 5 min @ 225/155 or 75%)
C: Metcon (AMRAP – Rounds and Reps)
20 min amrap:
6 ring muscle up
12 power snatch 95/65
60 DU
D: Metcon (No Measure)
Accessory
2-3 sets:
10 db incline bench press
30 banded face pulls
Rest :30