CF – 1/12/22

12
Jan

CF – 1/12/22

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: Clean (Build to a heavy single after 3×2 PC)

Clean ( power or squat )

3x 2 power clean @75-85% (singles)

Then

Build to a heavy single (power or squat) in 4 attempts over

C: Front Squat (3×3 @85% 1 RM clean; rest :90 )

3×3 @85% 1 RM clean; rest :90

• Pause :02 in the bottom of first rep

D: Metcon (2 Rounds for time)

2 sets:

2 rounds for time:

20/15 cal row

15 deadlift 225/155

50’ hsw ( 8 wall walk )

Rest :90 btw sets / reverse order each set
1 set = 2 rds of row/DL/hswalk

rest :90 after the 2 rds

start the second set the opposite way you began ie, if you ended on HSWALK, start second set on hswalk

E: Metcon (No Measure)

Bonus Fitness / gymnastics

3 sets:

5 weighted pull up @ 70%; rest :20

Amrap ub strict ring pull up

Rest 2:00