CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
200m run or 1:00 machine
then
:30 at each – 4 way banded shoulder stretch
then
2 x
10 pass throughs
10 around the worlds
3 SG push press
3 snatch balance
3 hang power snatch
B: Snatch (2 x 1 @ 90-92)
Every 2:30 min x 6 sets
Sets 1/2- 2 snatch @ 80-85%
Sets 3/4, 1 snatch @ 85-88%
Sets 5/6, 1 snatch @90-92%
C: Back Squat (4×3 @85-90%; rest as needed)
D: Metcon (AMRAP – Rounds and Reps)
6 min amrap:
5 power snatch 95/65
5 lateral burpee over bar
E: Metcon (No Measure)
3 sets:
1:00 amrap sit up
1:00 bent knee hollow body hold