CF 08/14/20

14
Aug

CF 08/14/20

CrossFit Trivium – CrossFit

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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