CF – 11/9/20

9
Nov

CF – 11/9/20

CrossFit Trivium – CrossFit

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A: Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

B: Metcon (Calories)

Pre-lift

Assault bike

:10 on @100%

2:00 rest

X3 sets

total calories

C: Squat Snatch (EMOM 7 – 3 @65-70%)

Weightlifting

Back Squat, 2x 5 @75-80%; rest 2:00

D: Metcon (5 Rounds for time)

E4MOM 20

40 DU

20/15 cal row

20 wall ball 20/14

scale to 2 x dubs for singles