CF – 08/17/20

17
Aug

CF – 08/17/20

CrossFit Trivium – CrossFit

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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: Squat Clean (4×1.1 @85%; rest :30/2:00)

C: Back Squat (2 x ub 15 @40-50%; rest :90)

D: Metcon (Time)

5 rounds for time:

6 BMU ( 18 pull up, 12 c2b)

6 power clean @ 185/135

E: Metcon (No Measure)

Accessory/Core

2 x

:60 elbow plank, 1:00

20 weighted situp 20/14 ;rest 1:00

X2