CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

2 rds

:30 ski

10 pass throughs w/ PVC

5 Snatch grip push press

5 Snatch Balance

5 Hang squat snatch

if early to class, 4 way banded shoulder stretch

B: Squat Snatch (1 squat snatch emom x 6 @72-78% of squat )

C: Metcon (2 Rounds for reps)

GPP

-6 min amrap:

4 squat snatch 75/55

4 ohs 75/55

4 bfb

Rest 1:00

4 min amrap

2 squat snatch 95/65

2 ohs

2 bfb

Competitor

6 min amrap:

4 squat snatch 95/65

4 ohs 95/65

4 bfb

Rest 1:00

4 min amrap

2 squat snatch 135/95

2 ohs

2 bfb

D: Metcon (No Measure)

Bonus fitness / Strength

4 set:

10 db rdl

10 db alt step back lunge

:20 sorenson hold

:20 side plank each side

Rest as needed