CrossFit Trivium – CrossFit
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 (1 emom x 12 @80-90% ( add weight as tolerable ))
C: Back Squat (4x 3 @ 85-90%; rest :90)
D: Metcon (AMRAP – Rounds and Reps)
15 min amrap:
10 power clean 95/65
10 s2oh 95/65
10 bfb
E: Metcon (No Measure)
Accessory – Core
3 sets
1- :60 hollow body, 1:00
2- :30 side plank e/ side ;rest 1:00