CrossFit Trivium – Specialty Cycle
Weightlifting
Front squats 5 sets 3 reps (10-15 heavier than previous week) super set with Cossack Squats 4 reps at 33 x 1 tempo light weight
3 sets of 3 reps of behind neck strict press as heavy as possible while keeping good form
Snatch complex -1snatch grip RDL + low hang high pull + 1 mid hang squat snatch – build to 70-73%
build to a heavy double power snatch from the weight that you finished it doesn’t have to be touch and go
3 rounds- over head plate carry from 30secs to 1min- paired with 75′ bear crawl and a 30 sec -1 min dip hold. Rest as needed between sets