CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

200m run

into

10 passthroughs

then

5 snatch balance

5 OHS

5 hang power snatch

repeat x 3 (next two rds w/ barbell)

B: Power Snatch (6 x 1 PS + 1 Hang Squat Snatch76-82%)

C: Snatch Pull (4 x 2 @ 95-102%)

D: Metcon (4 Rounds for time)

GPP

4 rds (each rd for time)

15/12 cal bike

10 Power Snatch 95/65

16 ctb or pullups

rest 1:1

Competitor

4 rds (each rd for time)

20/15 cal echo bike

10 Power Snatch 115/85

8 BMU

rest 1:1

*1st and 3rd rds start with bike

2nd and 4th start with BMU

E: Metcon (No Measure)

Bonus Fitness / Accessory

3 sets:

10 DB Arnold Press

:30 hollow body hold

:30 wall supported HS hold