CrossFit Trivium – CrossFit
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