CF – 11/12/21

12
Nov

CF – 11/12/21

CrossFit Trivium – CrossFit

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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