CF – 08/28/20

28
Aug

CF – 08/28/20

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: 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