CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
10 passthroughs
10 behind the neck press
10 OHS
5 snatch pulls
5 snatch high pulls
5 hang snatch
5 power snatch (mid shin)
B: Power Snatch (see below for rep scheme)
3 x 1.1.1 @ 75-80%; rest :10/:90 ( build each set )
2×1.1 @ 84-88%; rest :10/:90 ( build each set )
C: Overhead Squat (1x 5 @ 70% 1x 3 @ 80% 3×1 @ 85%+)
E3MOM x 3
1 x 5 – 70%
1 x 3 – 80%
1 x 1 – 85%
D: Metcon (AMRAP – Reps)
6 min amrap
20 alt db hang snatch 50/35
20 push up
Rest 2 min
3 min amrap
Cal row/ski/bike erg
E: Metcon (No Measure)
Accessory Strength
3 sets:
30 wall ball (20/14)
30 banded good morning