CF – 10/23/20

23
Oct

CF – 10/23/20

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

200m run

then :30 x 4 way shoulder stretch each

then

10 pass throughs

10 around the worlds

then

1 rd

5 snatch pulls

5 snatch high pulls

5 Muscle snatch

5 OHS

5 Hang Sq. snatch

B: Squat Snatch (12:00 to build to a heavy 1)

C: 3 x 1 snatch balance + 2 OHS Complex (3 x 1 + 2)

3×1 snatch balance + 2 ohs; rest 2:00

(drop the bar after ohs and clean back up to rack, no btn re reracking)

D: Metcon (Time)

5 rounds for time:

15 power snatch 75/55

10 burpee

5 BMU (10 ctb/pullups, 10 bench or ring dips)