CrossFit Trivium – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

:30 machine sprint (heart rate elevation)

10 Pass Throughs

10 around the worlds

then w/ barbell

3 snatch pulls

3 snatch high pulls

3 muscle snatch

3 snatch balance

3 full snatch

B: Snatch (2 x 1 @85-90%)

Every 2 min x 9 sets

Sets 1-3- 3 snatch @ 75-80%

Sets 4-6, 2 snatch @ 80-85%

Sets 7-9, 1 snatch @ 85-90%

C: Back Squat (6x 2 @ 85% 1 set every :90)

D: Metcon (Time)

For time:

30 hang snatch 95/65

30 bfb

30 hang clean 95/65

14:00 cap

E: Metcon (No Measure)

Bonus Fitness / Accessory

Accumulate 90 -Banded glute bridge