CrossFit Trivium – CrossFit
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