CrossFit – Mon, Jul 8


Bumper Plates for Sell

$1.2 Per Pound

See Coach Matt, Nate or Jamie for inquiries

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we are getting into some good work on the Snatch with a fun little 5-4-3-2-1 of touch n go power snatches with the goal of getting up into that 90% range on our 1RM Power Snatch before moving into a fun couplet.

The workout is a combination of “Karen” and “Isabel” names “Karabel” with the emphasis on unbroken Wall Ball Shots and quick singles on the Snatch. The big emphasis here will be reinforcing consistent technique on the first pull off the floor for athletes as they fatigue. Pay special attention here as a coach and make sure athletes are bringing their hips down in the start position. For class management the Snatch should flow directly into the workout and we will not need much transition time into the workout. More so of a reset in weights and a bathroom break prior to starting the workout.

Warm-up (No Measure)

Every 3:00 x 2

8-10 PVC Pass Throughs

5 PVC Snatch Grip RDL

5 Hang Muscle Snatch

5 Air Squat

Calorie Bike w/ remaining time


Snatch Technique Work w/ Coach

Snatch (5-4-3-2-1
Touch and Go Squat Snatch
1 Set Every 3:00

Metcon (Time)


10 Rounds for Time

3 Power Snatch 115/80

12 Wall Balls 20/14


10 Rounds for Time

3 Power Snatch 135/95

15 Wall Balls 20/14

Bonus Fitness (No Measure)

3-4 Sets, For Quality

10/10 RNT Split Squat

10 Seated Barbell Goodmorning

15 Ring Hamstring Curls