CF – 1/10/22

10
Jan

CF – 1/10/22

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

3 rds

5 Burpees

10 pass throughs

5 Snatch grip push press

3 Snatch Balance

3 OHS

3 Power Snatch

B: Snatch (4 attempts at a heavy snatch for the day)

3x 2 power snatch @75-85% (singles)

Then

Build to a heavy single (power or squat) in 4 attempts over

C: Overhead Squat (3×5 @80-85% of HEAVY SNATCH SINGLE; rest as needed)

D: Metcon (AMRAP – Rounds and Reps)

14 min amrap:

8 ohs 95/65

12 ttb

50 DU

E: Metcon (No Measure)

Bonus Fitness / Strength

3 sets:

20 straight leg seated banded tibialis raise (pull toe to shin )

1:00 seiza stretch

20 banded hammie curl or 10 GHR if tolerable
Seiza stretch

https://youtu.be/3niSeSHNE78