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.

Bonus Fitness (No Measure)

60 reps each

partition any way

Empty bar Z press

Empty bar windshield wipers

Empty bar floor press