CF – 08/21/20

21
Aug

CF – 08/21/20

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, 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