CrossFit Trivium – CrossFit
A: 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: Metcon (4 Rounds for weight)
squat snatch,
5 @ 70%
3 @75
3 @80
2 @85-90%
rest as needed btw lifts
C: Metcon (Time)
GPP and competitor
3 rounds for time:
12 snatch 95/65
10 bfb
rest 2:00
D: Metcon (Time)
GPP
3 rounds for time:
12 bfb
15 Chest to Bar Pull-ups
Competitor
3 rounds for time:
12 bfb
10 BMU