CrossFit Trivium – CrossFit
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