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, Build to a heavy snatch (P or S))
C: Metcon (AMRAP – Reps)
10 min amrap:
30 power snatch @ 75/55#
30 power snatch @ 95/65
20 power snatch @ 115/75#
20 power snatch @ 135/95#
10 power snacth @ 155/110
10 power snatch @ 175/ 125
amrap power snatch @ 195/135
D: Metcon (No Measure)
Accessory/Strength
DB incline bench, 3×8-10; rest :60
crossover 90/90, 3×8-10 w/ :01 pase at end range of each rep