CF – 1/19/22

19
Jan

CF – 1/19/22

Announcements

Please reserve your spot in class! We cap at 15 and our coaches need to be able to prep for class.
If you have any issues with the WODIFY app please let Nate or Jamie know

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

1:00 each leg

Couch Stretch

Pigeon stretch

Standing hamstring stretch

then

3 reps clean pull

3 hang power cleans

3 front squats

3 jerks

B: Clean and Jerk (5 x 4 @ 75%; rest 2:00 (squat clean))

C: Clean Pull (4x 3 @ 100% of your clean 1rm)

D: Metcon (Time)

For time:

GPP:

20 Power Clean @ 135/95

30 Box Jump Overs 24/20

60/42 Calorie Row

30 Box Jump Over 24/ 20

20 Power Clean @ 135/ 95

Competitor:

20 Power Clean @ 155/105

30 Box Jump Over 30/24

60/42 Calorie Row

30 Box Jump Over 30/24

20 Power Clean @ 155/105

15:00 cap

**modify to make it under cap
Modifications

PC – scale weight or move from the hang

Box jump overs – step overs or step ups

E: Metcon (No Measure)

Bonus Fitness / Accessory

alt emom 14

:45 amrap wall walk

:30 amrap GHDSU

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