CrossFit Trivium – CrossFit

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Warm Up (No Measure)

10 Minutes

500m row

—-

Coach led empty bar warmup

3 sets, rest :30 between sets

5 Shoulder shrug pull

5 High pull

5 Muscle snatch

5 ¼ Drop Snatch

Begin building to 70% Power snatch

Power Snatch (4×3 70%
)

15 Minutes

7 minutes to build to 70%, then:

Every 2:00 x 4

3 reps at 70% of your power snatch, do not go higher.

TNG if able and technique does not suffer

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.
12 minute Time cap.

Another Classic CrossFit benchmark. We’re at the midway point of our cycle, let’s test some intensity today.