CF – 11/26/21

26
Nov

CF – 11/26/21

CrossFit Trivium – CrossFit

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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