CrossFit Trivium – CrossFit
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