CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

6:00 AMRAP

0:20s pigeon stretch each leg

10 glute bridges

5 air squats at a 33X1 tempo

10 line hops

B: Back Squat (1×5 @ 80% 3×3 @85%)

C: Squat Clean (4×1.1 @ 75-80% of squat clean)

complete 2 singles for 4 sets

D: Metcon (AMRAP – Rounds and Reps)

GPP and Competitor:

14 amrap:

12 power snatch 75/55

24 du

9 ttb

Rest 3 min
Modifications:

Power snatch: lower weight(PC if injured)

Double unders: 2 x doubles(48)

TTB – Hanging knee raises, toes to rig

E: Metcon (No Measure)

GPP and Competitor

4 sets:

50’ single arm oh lunge 50/35; rest 1:00 ( switch @25’)

20 (10/10) UB single arm thruster 50/35 ; rest 3:00

1 DB for both