CrossFit Trivium – CrossFit
A1: Warm-up (No Measure)
3:00 Bike (:20 hard, :40 easy)
into
3 rds w/ PVC
10 pass throughs
10 around the world (5 each way)
10 snatch balance
A2: Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
B: Squat Snatch (5 squat snatch emom x 5 @70-75% )
( rest :60 if you fail to hit a set in time)
C: Metcon (AMRAP – Rounds and Reps)
GPP
10 min amrap:
20 pistols
20 deadlift 135/95
20/15 cal ski/row
Competitor
10 min amrap:
20 pistols
20 deadlift 185/135
20/15 cal ski/row