CF – 4/11/22

11
Apr

CF – 4/11/22

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

4 way shoulder stretch

:20 each spot

into

10 pass throughs

10 around the worlds

then w/ barbell

3-5 each

SG Push press

SG Push jerk

Snatch Balance

Hang Squat snatch

B: Power Snatch (4 x 2 PS + 1 hang squat snatch @74-80%)

4x 2 power snatch + 1 hang squat snatch @74-80% of power; rest 2:00

C: Snatch Pull (3x 3 snatch pull @90-100%; rest 2:00)

D: Metcon (2 Rounds for time)

GPP

2 sets of:

3 rounds for time:

10/7 cal bike

10 alt db snatch 50/35

10 ttb

Rest 1:1

Competitor

2 sets of:

3 rounds for time:

15/12 cal bike

10 alt db snatch 70/50

10 ttb

Rest 1:1

E: Metcon (No Measure)

Bonus Fitness / Strength

2 set:

10 bb zpress

:60 wall sit

:60 hang on pull up bar