CF – 1/27/21

27
Jan

CF – 1/27/21

CrossFit Trivium – CrossFit

View Public Whiteboard

A: 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 (emom10 @70-75% x 1 rep)

1 squat snatch emom x 10 @70-75% ( rest :60 if you fail a rep)

C: Metcon (AMRAP – Rounds)

GPP

alt emom x 12

even-6-8 clean and jerk 95/65

Odd- 6-8 snatch 95/65

competitor

alt emom x 12

even-6-8 clean and jerk 135/95

Odd- 6-8 snatch 135/95

Max rds completed is 12

D: Metcon (AMRAP – Reps)

GPP

4 sets:

AMRAP Unbroken HSPU

into:

1:00 AMRAP handstand hold

rest 3:00 after each effort

Competitor

4 sets:

AMRAP Unbroken Strict HSPU

1:00 1:00 AMRAP handstand walk

rest 3:00

Record total HSPU across 4 sets

time for HS hold or distance in comments.