CrossFit Trivium – CrossFit

Warm Up (No Measure)

12 Minutes

400m jog

Barbell warmup coach led

3 sets – empty bar

5 High hang pulls

5 Mid hang high pulls

5 Hang muscle cleans

5 Elbow rotations

5 High hang squat cleans

Break :60

Power Clean (E2MOM x 4

1 Hang Power Clean + 2 Power Cleans )

15 Minutes

Take 6 minutes to build to around 60- 70% to begin. Across four sets build to a heavy complex for the day. Record your heaviest lift

E2MOM x 4

1 Hang Power Clean + 2 Power Cleans

Metcon (Time)

10 Minutes

GPP

5 Rounds for time

5 Hang Power Cleans #135/#95

5 Burpee Chest to bar

Competitor

5 Rounds for time

5 Hang Power Cleans #155/#115

5 Ring Muscle Ups

10 minute time cap

Bonus Fitness (No Measure)

Accumulate 3:00 a dead hang from the bar

Accumulate 3:00 in a farmers hold with HEAVY dumbell

Accumulate 3:00 in a front high plank