Announcements We are moving to Push Press! Make sure you are checking your email for updates! Email Matt ([email protected]) if you are having any issues! CrossFit Trivium – CrossFit Warm Up (No Measure) 2:00 Machine of choice 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 Power Snatch (5×2) 16 minutes Take 6 minutes to build to 75-80% of your power snatch then: E2MOM x 5 2 Reps Power Snatch Metcon (Time) 20 Minutes GPP 4 Rounds 400m run 4 rope climbs 6 power Snatch 135/95 Competitor 4 Rounds 400m run 4 legless rope climbs 6 power Snatch 155/105 20 minute Time capRead more

Announcements We are moving to Push Press! Make sure you are checking your email for updates! Email Matt ([email protected]) if you are having any issues! CrossFit Trivium – CrossFit Warm Up (No Measure) Power Snatch Metcon (No Measure) 4 Rounds 400m run 4 rope climbs 6 power Snatch 135/95Read more

Announcements We are moving to Push Press! Make sure you are checking your email for updates! Email Matt ([email protected]) if you are having any issues! CrossFit Trivium – CrossFit Warm-Up (No Measure) 8 Minutes 2:00 machine of choice 3 sets 5 empty bar good mornings 5 empty bar deadlifts 5 burpee over the bar Deadlift (1×1 ) 10 Minutes In a 10:00 window build to 85% of your 1rm from the CrossFit Total – NO MORE THAN 85% for 1 rep. Bonus Fitness (No Measure) 10:00 C2 bike cool down – 6/10 RPE Metcon (Time) GPP Competitor E3MOM 22/18 cal row x 8 (every round is capped at :80) **Score is your SLOWEST round. Competitor E3MOM 25/21 cal Ski x 8 (every round is capped at :80) **Score is your SLOWEST round.— Looking for a sustainable near threshold pace on every roundRead more

Announcements We are moving to Push Press! Make sure you are checking your email for updates! Email Matt ([email protected]) if you are having any issues! CrossFit Trivium – CrossFit Warm-Up (No Measure) Deadlift (4×2) Metcon (Time) Row + C2 BikeRead more

Announcements We are moving to Push Press! Make sure you are checking your email for updates! Email Matt ([email protected]) if you are having any issues! CrossFit Trivium – CrossFit Warm-Up (No Measure) Deadlift (1×1 ) 10 minutes to build to 85% of your 1rm from the CrossFit Total – NO MORE THAN 85% for 1 rep. Metcon (Time) GPP Competitor E3MOM 22/18 cal row x 8 (every round is capped at :90) **Score is your SLOWEST round. Competitor E3MOM 25/21 cal Ski x 8 (every round is capped at :90) **Score is your SLOWEST round.— Looking for a sustainable near threshold pace on every roundRead more