Announcements

6 Week Barbell Class January 15- February 25th

Tuesday and Thursday nights at 7:00pm-8:00pm

Ask Coach Matt for more details!

No Yoga January 1st

CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Rounds

10 Banded Goodmorning

5 Scap Pull-ups

3 Inchworms

-then-

Barbell Warm-up with Coach

Power Snatch

Snatch Balance

Snatch Balance + Overhead Squat (5 Sets
1 Snatch Balance + 2 Overhead Squat
)

Sets 1-2 Warm-up

Sets 3-5 @70% Power Snatch Max

Power Snatch (Every 1:30 x 5
2 Reps)

Sets 1-2 75-80%

Sets 3-5 85-88%

Metcon (Time)

GPP

For Time:

5-4-3-2-1

Bar Muscle Up

10-8-6-4-2

Deadlift 225/155

COMP

For Time:

11-9-7-5-3

Ring Muscle Up

Deadlift 315/225
Modify with Burpee Pull-ups or Ring Muscle Up Transitions on the low Rings.

The Heavier Lift may find more benefit working through singles, but go with what works best for you and keeps you in good position