CF – 6/4/21

4
Jun

CF – 6/4/21

CrossFit Trivium – CrossFit

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A: Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

B: Power Snatch (5×[email protected]%; rest :10/2:00)

C: Metcon (AMRAP – Rounds and Reps)

GPP

C- 3 min amrap:

10 thruster 75/55

15 pull-ups

rest 2:00

Comp

3:00 amrap:

10 thruster 95/65

10 c2b

rest 2:00

D: Metcon (AMRAP – Rounds and Reps)

GPP

4:00 amrap

10 hang power clean (75/55)

10 bfb

Comp

4:00 amrap

10 hang power clean (95/65)

10 bfb

E: Metcon (No Measure)

3 x

10 empty bb single leg rdl (e/ side ); rest :10

20 empty bb hip bridge; rest :20

30 empty bb strict press; rest :30

1:00 sorenson hold or super man

rest 1:00