CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Rounds
10 PVC Pass Throughs
3/3 Worlds Greatest Stretch
-then-
2 Rounds
5 Snatch Pulls
5 Behind the Neck Strict Press
5 Snatch Balance

Power Snatch (7 x 2 @ 65-70% of Squat Snatch
Rest as needed)

Back Squat (4×2 @ 85-90%
rest as needed between sets)

Metcon (10 Rounds for weight)

GPP

EMOM x 10

6 Power Snatch (75/55)

4 Hang Squat Snatch

2 Overhead Squat

Comp

EMOM x 10

6 Power Snatch (95/65)

4 Hang Squat Snatch

2 Overhead Squat
We are looking for a weight that we can manage unbroken rounds with clean technique.

If we are finding ourselves taking longer than :35-:40 consider cutting the reps in half.

Today should be a good learning day for barbell cycling

Comp, if you are feeling confident, add weight each round for the last 5 sets

Bonus Fitness (No Measure)

3 Sets
25′ 4 Direction Monster Walk
(front, back, lateral left and right)
20 Banded Face pulls