CF – 12/30/20

30
Dec

CF – 12/30/20

CrossFit Trivium – CrossFit

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A1: Warm-up (No Measure)

With a pvc pipe

3 sets

10 – passthroughs

5 – Snatch balance

5 – OHS

A2: Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

B: Snatch Pull (3×1.1.1 l @ 100% 1 rm snatch; rest :10/2:00)

C: Metcon (Time)

2 rounds for time:

10 C2B

10 squat snatch 75/45 – rx+ 95/65

Rest 1:00

2 rounds for time:

10 c2b

8 squat snatch 95/65 – Rx+135/95

Rest 1:00

2 rounds:

10 c2b

6 squat snatch 135/95 – Rx+185/115

Rest 1:00

2 rounds:

10 c2b

4 squat snatch @ 185/115 – RX+225/155

;Rest 2:00 upon completion

Total time is score (including rest)

D: Squat Snatch (build to a moderate single squat snatch in 4:00)