CF – 12/10/21

10
Dec

CF – 12/10/21

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

10 pass throughs

10 each around the worlds

5 sotts press w/ pvc

5 snatch pulls

5 hang power snatch

5 hang squat snatch

B: Power Snatch (10 x 1 power snatch + 1 squat snatch e:90)

E:90 x 10 sets

1 Power snatch + 1 squat snatch

start @70% of 1 rm power and build every 2 sets. Aim for 85-90% on last 2 sets.

C: Overhead Squat (5x 1 snatch balance + 2 ohs; rest 2:00)

Start at last weight used in part A and build.

D: Metcon (Time)

3 rounds for time:

12 power snatch 95/65

6 bfb

12 power clean and jerk 95/65

6 bfb

E: Metcon (No Measure)

Accessory / Strength

3 sets:

20 prone db row on bench

20 db bench