CrossFit Trivium – CrossFit
A: Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
B: Squat Snatch (2×2 @ 70%, 2×1@75%, 2×1 @ 80%, 2 x 1 @ 85%)
C: Overhead Squat (3×4-6 @ 65-70%; rest as needed)
D: Metcon (AMRAP – Reps)
12 min amrap:
2,2,4,4,6,6,… climb
HSPU
Power clean and jerk 95/65#