CF – 9/25/21

25
Sep

CF – 9/25/21

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: Metcon (Time)

Tems of 2

GPP

A) for time:

60 snatch 135/95

Comp

for time:

60 snatch 185/115

C: Metcon (AMRAP – Reps)

Teams of 2

GPP

B) 20 min amrap:

10 thruster 95/65

amrap ctB (partner B)

*switch once thrusters are complete

COMP

20 min amrap:

10 thruster 135/95

amrap bar muscle up (partner B)

*switch once thrusters are complete

D: Metcon (No Measure)

Bonus Fitness / Cooldown

1 set:

100 banded good morning

Cooldown

5:00 bike

5 inchworms w/ pushup

1:00 squat hold

:30 bar hang