CF – 12/20/21

20
Dec

CF – 12/20/21

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

:30 machine sprint (heart rate elevation)

4 way shoulder stretch w/ band

:30 each

then w/ barbell

3 snatch pulls

3 snatch high pulls

3 muscle snatch

3 snatch balance

3 full snatch

B: Snatch (6 x 1 @ 80%-85%)

Every 2 min x 4 sets

3 snatch @ 75-80%

Every :90 x 6 sets

1 snatch 80- 85%

C: Back Squat (5 x 2 @ 80% ( speed + quality movement focus))

D: Metcon (AMRAP – Reps)

5 sets:

2:00 on / 1:00 off

20/15 cal row (or :50)

Amrap thruster remaining time 95/65

• Stop if you reach 100 thrusters

E: Metcon (No Measure)

Bonus Fitness / accessory

2 sets:

10 staggered stance DB rdl each side

10 banded clam shells e/ side

30 banded good morning