CrossFit Trivium – CrossFit
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