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CrossFit Trivium – CrossFit

Warm Up (No Measure)

2:00 Machine of choice

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

Power Snatch (5×2)

16 minutes

Take 6 minutes to build to 75-80% of your power snatch

then:

E2MOM x 5

2 Reps Power Snatch

Metcon (Time)

20 Minutes

GPP

4 Rounds

400m run

4 rope climbs

6 power Snatch 135/95

Competitor

4 Rounds

400m run

4 legless rope climbs

6 power Snatch 155/105

20 minute Time cap