CF – 2-19-21

19
Feb

CF – 2-19-21

CrossFit Trivium – CrossFit

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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