CrossFit Trivium – CrossFit
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