CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

3 sets

10 pvc pass throughs

5 BTN snatch grip press

5 BTN Snatch grip push press

3 Snatch balance

3 hang power snatch

B: Power Snatch (TNG PS – 8-6-4, 8-6-4)

TNG Power snatch waves

8-6-4 x 2 sets; rest 1:00 btw sets / 2 min btw waves (* build each set and wave )

• Start @ 50% of power snatch max.

C: Snatch Balance (3x 1 snatch balance + 2 ohs; rest 2:00 )

-Start at last weight used in part A and build.

D: Metcon (AMRAP – Rounds and Reps)

6 min amrap:

12 alt db hang snatch 50/35

24 DU

Rest 2 min

E: Metcon (AMRAP – Rounds and Reps)

6 min amrap:

12 alt db hang clean and jerk 50/35

8 lateral burpee over db

F: Metcon (No Measure)

Accessory / Strength

3 sets:

10 single arm db row on bench (:02 eccentric, light perfect positions)

10 seated db strict press (:02 eccentric, light perfect positions)