CrossFit Trivium – CrossFit

Warm-Up (No Measure)

400m Jog

into Burgener warmup

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Squat Snatch (E2MOM x 4
2 reps at 80% of 1 rep max)

18 minutes

10 minutes to build to 80%

E2MOM x 4

2 reps at 80% of 1 rep max

Metcon (AMRAP – Rounds and Reps)

AMRAP14

GPP

6 Hang Power Snatch #95/65

8 Overhead Squat #95/65

10 Burpee Over Bar

Competitor

6 hang Power Snatch #115/65

8 Overhead Squat #115/65

10 Burpee Over Bar

Bonus Fitness (No Measure)

4 Sets

:30 side plank hold each side

:60 farmers hold (heavy)

:30 front plank hold