CrossFit – Mon, Aug 12

CrossFit Trivium – CrossFit

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Warm Up (No Measure)

400m jog / 500m machine of choice

———– 3 sets

10 Plate Ground to Overhead

5 burpee to plate

10 scap pullups

* Set 3 perform a few strict pullups/pulls

Burgener (No Measure)

Burgener warmup

Conduct 3 repetitions each of the following movements for 1 round w/ PVC

– Snatch Pull (SPEED THROUGH THE MIDDLE)

– Snatch High Pull (KEEP THE BAR CLOSE)

– Muscle Snatch (FAST TURNOVER)

– Jump and Land (FOOTWORK)

– Hang Power Snatch

Skill Transfer

– BTN Press: (OVERHEAD STRENGTH)

– OH squat: (CORE STRENGTH)

– Heaving sn bal: (FAST HANDS, NO FEET)

– sn balance no dip: (FAST HANDS FAST FEET)

– sn balance with dip: (FAST HANDS FAST FEET)
Complete 2-3 sets with a PVC, and 2-3 Sets with an empty barbell – Coach lead for each set.

Power Snatch (E2MOM x6
2 power Snatch + 1 Hang Power Snatch )

Start at 65-70% of 1rm and build by feel with your last attempt being your heaviest lift for the day. 90%+

Metcon (AMRAP – Rounds and Reps)

AMRAP13

GPP

15 hand release pushups

12 box jumps 24/20

9 pull-ups

Competitor

15 Handstand Push-ups

12 Box jumps 30/24

9 Chest to Bar Pull-ups
These are NOT box jumpovers – full extension at the top, step or jump down.