CF – 12/7/20

7
Dec

CF – 12/7/20

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

Alt emom x 8

1:00 max cal ski

1:00 off

1:00 max cal assault bike

1:00 off

*hold fastest repeatable pace

B: 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

C: Power Snatch (4×2 @65-70% of squat snatch; rest as needed)

D: Back Squat (3 x 2 @ 85-90% of 1rm)

E: Metcon (AMRAP – Rounds)

EMOM 10

6 power snatch 95#/65#

4 hang squat snatch

2 OHS

10 is max score