CrossFit Trivium – CrossFit
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