CF – 1/5/21

5
Jan

CF – 1/5/21

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 (2 x 1 @90-92%)

Clean ( power or squat )

Every 2:00 min x 6 sets

Sets 1/2- 2 clean @ 80-85%

Sets 3/4, 1 clean @ 85-88%

Sets 5/6, 1 clean @90-92%

C: Clean Pull (Pause clean pull 3×2 @102% 1 RM clean; rest :90 – )

D: Metcon (6 Rounds for time)

6 sets:

20/15 cal row

5 ring muscle up (or 15 c2b)

20 wall ball 20/14

Rest :90 btw sets / reverse order each set
1st set starts with row

2nd set starts with WB

3rd set starts with row

E: Metcon (No Measure)

3 sets:

Amrap ub ring push up @ 21×1 tempo (or 10 reps)

1:00 max distance straight arm sled push

‚óŹ Rest as needed