CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
4 way shoulder stretch
:15s each way
into
2 sets
10 ring rows
10 line hops
into
Coach led barbell snatch warm-up
B: Power Snatch (6 x 3 (1 + 2) @ 70-80%)
6x 1 snatch pull + 2 power snatch,( drop btw)
@ 70-80% power snatch
C: Snatch Pull (4x 2 @ 102%; rest 2:00)
D: Metcon (AMRAP – Rounds and Reps)
GPP
20 min amrap:
50 wall ball 20/14
100 DU (200 singles)
7 burpee pullups
Competitor
20 min amrap:
50 wall ball 20/14
100 DU
7 ring muscle up – (bar if no ring)
E: Metcon (No Measure)
Accessory / Strength
4 sets:
20 alt arm hammer curl
40 tricep extension
20 alt leg v- up