CrossFit – Mon, Oct 10

Announcements

Saturday, October 22,
CrossFit Trivium’s Halloween A Series of Unfortunate Event
Random Teams of 4
3 Workouts for all levels
Prizes for Best Costume and Podiums!

CrossFit Trivium – CrossFit

Warm-up (No Measure)

Every 2:00 x 3

100′ Shuttle Run (25′)

5 Inchworms w/ Push-up

5 Kettlebell Swing

5 Goblet Squats

-then-

2 Sets

5 Back Squat w/ 2 second pause at bottom

Back Squat (5 Sets
1 x 5 @ 75%
1 x 4 @ 80%
3 x 3 @ 82-84%)

Every 2:00 x 5

Back Squat

Metcon (Time)

GPP

3 Rounds for Time

400m Run

10 Lateral Burpee Over Bar

5 Power Snatch (135/95)

COMP

3 Round for Time

400m Run

10 Lateral Burpee over Bar

5 Power Snatch (185/125)

Time Cap: 15

*Focus on quality reps during the power snatch that will allow you to push the 2nd and 3rd runs*