CrossFit – Mon, Sep 19

19
Sep

CrossFit – Mon, Sep 19

Announcements

Unforgotten Competition October 1st
Sept 29- Last day to sign up
Sign up:
https://app.wodifyarena.com/Event/Event.aspx?EventId=18536&Tab=workouts

CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Rounds

25′ Inchworm w/ Push-up

50’e Suitcase Carry

5 Goblet Squat

25′ Burpee Broad Jump

-then-

2 Sets

1 Pause Back Squat + 4 Back Squat

(3 second pause at the bottom)

Back Squat (4 x 4 @ 75-80%)

1 Set every 2:30

Metcon (Time)

GPP

3 Rounds

20 Dumbbell Snatch (50/35)

10 Burpee Box Jump (24″/20″)

rest 2:00

3 Rounds

20 Dumbbell Clean and Jerk (50/35)

10 Dumbbell Box Step Ups (24″/20″)

Time Cap: 16

COMP

3 Rounds

20 Dumbbell Snatch (50/35)

10 Burpee Box Jump (24″/20″)

rest 2:00

3 Rounds

20 Dumbbell Clean and Jerk (50/35)

10 Dumbbell Box Step Ups (24″/20″)

Time Cap: 13

*notes*

Choose weights and rep schemes that will allow you to finish each round in about a minute.

For Comp:

We are looking for high intensity. Try to outrun the smoke on the first round and really test your recoverability.  Look to go sub 6:00 on the first 3 rounds to try to finish this under the time cap.