Announcements
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CrossFit Trivium – Specialty Cycle
Weightlifting
Lat release with lacrosse ball 2 min each side, banded front rack mobilization 2 min each side, ankle dorsiflexion mobilization 2 min each side
overhead squat – 4 sets of 4 reps @ 72-78%
double db push jerks to box-4 sets of 6-8 reps (light to moderate load)
Snatch complex- Every 2 min for 7 min 1 mid hang muscle snatch +1 mid hang power + 2
overhead squats
5 min to build a heavy power snatch for the day
2 rounds NFT-10 -12 Bottoms up KB presses (light weight) after each set perform 75″ of double KB/DB Overhead carry – carry can be broken up as needed- rest until fully recovered after each set.