CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
:30 each 4 way shoulder stretch
then
2 rds
10 pass throughs
5 snatch pulls
5 snatch high pulls
5 Power snatch
everuything except passthroughs w/ barbell
B: Power Snatch (7 x 1.1.1 @ 70-80%; rest :10/:90)
C: Overhead Squat (6x 3 ohs e3mo3m (start @ 65% add each set to 80%))
(18:00)
heaviest weight is score
D: Metcon (AMRAP – Rounds and Reps)
7 min amrap
7 power snatch 75/55
7 wall ball 20/14
28 DU
Rest 3 min
7 min amrap
7 hang clean and jerk 95/65
7 ttb
score is total rds and reps of the 17:00
E: Metcon (No Measure)
Accessory / Cooldown
3 sets:
30 banded tricep ext
30 empty bb curl
4 way shoulder stretch 1:00 each
thread the needle – :30 each