CF – 09/08/20

8
Sep

CF – 09/08/20

CrossFit Trivium – CrossFit

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A: 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 (build to a heavy single)

C: Back Squat (3×2-3 @ 90-95%; rest :90)

D: Metcon (Time)

For time:

20 thruster 95/65

20 lateral burpee over over

10 thruster

10 lateral burpee over bar

E: Metcon (No Measure)

Accessory / Core

3 x

1- :10 L-sit; rest:10

2- :20 side plank e/ side; rest :10

3- :30 elbow plank; rest :30