CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we are tackling the Power Snatch on a fun 10:00 minute EMOM clock.The goal here will be to warm-up athletes and get them primed to 70% of their Power Snatch. We are looking to hit a heavy single with the goal of finishing at or above 95%. Athletes can achieve a new 1RM, but many will likely be in that range of 95-100% of their 1RM Power Snatch.

After that, we are doing a version of QF Workout #2. You can tackle this solo or complete the entire workout synchro w/ your buddy!

Warm-up (No Measure)

2 Sets

5 PVC Pass Throughs

5 PVC Good Mornings

5 V-ups

25’e Single Arm DB Carry

5e DB Hang Snatch

Power Snatch (EMOM x 10
1 Rep)

Starting at 70% and build

Metcon (Time)

GPP

40-20-20

DB Snatch

Toes to Bar

COMP

50-30-20

DB Snatch (50/35)

Toes to Bar

Time Cap 20
Bonus Fun

*If you’d like to dabble in the team version, make it synchro with your buddy. (this is inspired by the QF workouts)

Bonus Fitness (No Measure)

3 Sets, For Quality

16 Kettlebell Gorilla Rows

10/10 Pallof Press

20 Alternating V-Ups