Announcements

We will be doing “Murph” on Memorial day, May 31st, beginning at 7:00 am. Heats will go every :30 minutes. Reserve your spot in the time slot you’d like on wodify. You may complete this workout any number of ways, RX is partitioned any way, RX + Is with a weight vest and nonpartitioned. We encourage any type of scaling needed, or completing with a partner and sharing reps is a great option as well! Whatever you choose, work hard in remembrance and honor of the men and women who died while serving in the U.S. military.

https://themurphchallenge.com/pages/the-workout

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

10 PVC pass throughs

10 around the worlds (5 each)

w/ empty barbell:

3 snatch pulls

3 snatch high pulls

3 snatch balance

3 hang power snatch

B: Power Snatch ( 4×1.1.1.1@75-80%; rest :10/2:00)

C: Metcon (AMRAP – Reps)

Accessory / Strength

5x :10 amrap mb slams ( light, full ROM and full speed); rest :60
Score is total reps. Weight in comments

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

GPP:

5 deadlifts 155/105

10 hspu

60 Singles

Competitor:

5 deadlifts 225/155

10 hspu

30 DU
Consistent pace is key here. Leave yourself that little bit of push for the last quarter of the workout.

E: Metcon (No Measure)

4 sets:

20 banded good morning; rest :20 (light)

1:00 hollow body hold; rest :20

20 v- up; rest :20

1:00 sorenson hold or super man

rest 1:00