CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

4 way shoulder stretch

:20 at each

then

2 sets

10 pvc pass throughs

5 bb snatch pulls

5 bb snatch high pulls

5 bb power snatch

B: Power Snatch (4×1.1.1. @ 78-82%)

4×1.1.1 reps @78-82% of 1 rm PS ; rest :10 reps / :90 min btw sets

C: Metcon (Weight)

C1) 4 sets of 50 ft – Single Arm OH DB Walking Lunge

rest :30 between sets

C2) 4 sets of 8 – Devils Press

Rest :90 between sets

GPP – 1 DB – 50/35 (C1 and C2)

Comp – 2 DB 50/35 (C2)

D: Metcon (Time)

GPP

For time:

250m row

20 thruster 95/65

250m row

Comp

For time:

250m row

20 thruster 135/95

250m row