CF – 1/20/21

20
Jan

CF – 1/20/21

CrossFit Trivium – CrossFit

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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: Squat Snatch (1 rep x emom x 7 @75-90% )

( rest :60 if you fail a rep)

C: Metcon (AMRAP – Rounds and Reps)

GPP

12 min amrap:

5 power snatch 95/65

10 deadlift 95/65

15 hrpu

Competitor

12 min amrap:

5 power snatch 135/95

10 deadlift 135/95

15 hspu

D: Metcon (No Measure)

alt emom x 15

1- :30 bearhug sand bag hold (AHAP)

2- 15/10 cal bike

3- 20 alt v-up