CF – 10/16/20

16
Oct

CF – 10/16/20

CrossFit Trivium – CrossFit

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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%)

[email protected]/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