03/19/2021

19
Mar

03/19/2021

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

EMOM9

1- :45 machine

2- 20 mountain Climbers

3- 10 push ups

A2: Clean Barbell Warm Up (No Measure)

1 round: Coach led

3 power shrug

3 high elbows

3 Muscle Cleans

3 strict Press

3 Elbow Rotations

3 Front Squats

Then:

1 time through ** SHOULD HEAR YOUR FEET **

Position 1

3 high hang Power cleans (dip, pull)

Position 2 (dip + hinge, shoulders over the bar)

3 hang power cleans

Position 3(shoulders over the bar), then 2

3 hang Power cleans

B: Hang Power Clean (EMOM10 – 4 reps 75%-85% )

C: Metcon (4 Rounds for reps)

AMRAP3 x 4

rest 1:00

12 KB Swings 53/35

15 Air Squats

18 sit-ups

Metcon (No Measure)

5:00 Cool down Row/Bike/Run

Conversational Pace