CF – 1/17/22

17
Jan

CF – 1/17/22

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

2:00 any erg/machine

2 sets

:30 standing quad stretch

:30 standing hamstring stretch

15 banded side steps

15 air squats

B: Back Squat (5x 6 @ 75-80%)

Go by feel here and build to working weight throughout so at least your last 3 sets are your final weight

C: Power Snatch (3x 1.1.1.1.1.1 @ 75-80% of 1 rm power snatch;)

rest 2:00 btw sets

Build to working weight during first set starting around 50%

D: Metcon (AMRAP – Rounds and Reps)

AMRAP10

GPP and Competitor

10 Overhead Squat 95/65

8 bar over burpee
Modifications

Overhead Squat: reduce weight, sub for front squat

Burpees: no bar over, no push-up

E: Metcon (No Measure)

Bonus Fitness

3 sets:

20 db box step overs 24/20 , 50/35; rest :30

10 devils press; rest 2:00