CrossFit Trivium – CrossFit
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.