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: Hang Snatch (Build to a heavy 3 rep hang snatch (squat or power)
C: Metcon (Time)
5 rounds for time
10 power snatch 115/85
25’ hsw ( or :30 static hold against wall )
D: Metcon (No Measure)
Accessory/Strength
DB incline bench, 2×12-14; rest :60
SA DB bent over row, 2×8-10 w/ :01 pause at end range of each rep