CrossFit Trivium – CrossFit
Burgener (No Measure)
Burgener warmup
Conduct 3 repetitions each of the following movements for 1 round w/ PVC
– Snatch Pull (SPEED THROUGH THE MIDDLE)
– Snatch High Pull (KEEP THE BAR CLOSE)
– Muscle Snatch (FAST TURNOVER)
– Jump and Land (FOOTWORK)
– Hang Power Snatch
Skill Transfer
– BTN Press: (OVERHEAD STRENGTH)
– OH squat: (CORE STRENGTH)
– Heaving sn bal: (FAST HANDS, NO FEET)
– sn balance no dip: (FAST HANDS FAST FEET)
– sn balance with dip: (FAST HANDS FAST FEET)
B: Squat Snatch (1 emomx10 @75-90%)
C: Metcon (AMRAP – Rounds and Reps)
GPP and competitor
7 min amrap::
7 hspu
7 power snatch 95/65
Rest 2:00
D: Metcon (Time)
GPP
for time:
21-15-9
power clean 95/65
15-12-9 – Chest to bar
Competitor
for time:
21-15-9
power clean 95/65
9-7-5
ring muscle up
E: Metcon (No Measure)
2 sets
20 alt db hammer curl
30 banded tri ext
rest as needed btw