CF – 1/14/22

14
Jan

CF – 1/14/22

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

15 burpees at 75% RPE

Pigeon stretch :60 each side

Couch stretch :60 each side

15 cherry pickers

B: Clean and Jerk (2 x 2 @ 185/115)

Power clean and jerk

2x 10,6,2 ; rest :20 btw sets, :90 btw rounds

10 @95/65

6 @ 135/95

2 @185/115

C: Deadlift (3×1.1 @ 85-90%; rest :10/2:00 • Drop each rep)

D: Metcon (5 Rounds for time)

GPP

4 sets

20/15 cal c2 bike

15 burpee over bar

10 front squat 95/65

Rest 2:00

Competitor

5 sets

20/15 cal echo

15 burpee box jump over

10 front squat 135/95

Rest :90
Stagger start as needed

Modifications:

Bike – reduce calories

Burpee – remove over the bar

Squat – reduce weight, goblet squat, air squat

E: Metcon (No Measure)

Bonus Fitness / Core

Accumulate 100

Glute bridge

Accumulate 2:00

Hs hold