CrossFit Trivium – CrossFit
A: 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: Clean and Jerk (7 x 1 @80-85%; rest :60 btw sets)
C: Clean Grip Deadlift (4×3-5 @80-85%; rest 2:00)
D: Metcon (Time)
For time:
20 clean and jerk 135/95
15 BMU
Rest 3:00
E: Metcon (Time)
For time:
15 BMU
20 clean and jerk @135/95