CF – 08/24/20

24
Aug

CF – 08/24/20

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: Power Clean (Build to a heavy power clean)

C: Front Squat (1x 1:00 amrap ub @ 135/95 )

D: Metcon (Time)

For Time

50-40-30-20-10

Wall ball 20/14

DU

Rest 3:00 upon completion

E: Metcon (Calories)

10 min assault or c2 bike @ 70-80% max hr

F: Metcon (No Measure)

2x

:60 statice single arm farmer hold e/ side; rest :30/1:00

:60 straight arm plank;rest 1:00