CF – 1/15/21

15
Jan

CF – 1/15/21

CrossFit Trivium – CrossFit

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A1: Warm-up (No Measure)

500m row/ski

into 2 rds

5 BB deadlifts

5 hang cleans

5 front squats

A2: 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 emomx10 @75-90% )

C1: Metcon (AMRAP – Reps)

GPP

6 min amrap::

3,3,6,6,9,9,12,12,…

clean and jerk 95/65

Pull-ups

Rest 2:00

Competitor

6 min amrap::

3,3,6,6,9,9,12,12,…

clean and jerk 135/95

c2b (pull up)

Rest 2:00

C2: Metcon (Time)

GPP

3 rounds for time:

8 squat clean thruster @ 95/65

20 Chest to Bar pullups

Competitor

3 rounds for time:

8 squat clean thruster @ 135/95

8 ring muscle up