CrossFit Trivium – CrossFit
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 (5 @135/95 (5/4/3/2/1 rep scheme – see notes))
5 @135/95 (45%)
4 @155/105 (52%)
3 @185/130 (62%)
2 @205/ 145 (68%)
1@225/155 (75%)
C: Metcon (Time)
For time:
Squat snatch
3 @205/145 (68%)
2 @225/155 (75%)
1 @245/170 (82%)
Do not be scared by weights. Stick to percentages
D: Metcon (Time)
3 rounds for time:
15 hspu
5 squat clean @75%
3 rope climb
If you don’t have rope climbs,
3 strict pullups per rope climb