CF – 08/31/20

31
Aug

CF – 08/31/20

CrossFit Trivium – RECESS

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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 (1 emom x 12 @80-90% ( add weight as tolerable ))

C: Back Squat (4x 3 @ 85-90%; rest :90)

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