CF – 10/6/21

6
Oct

CF – 10/6/21

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: Power Clean (3x 1 power clean + 2 squat )

@70-75% of power clean; perform as singles

C: Clean Pull (3×4 clean pull at last weight used)

D: Metcon (AMRAP – Rounds and Reps)

15 min amrap

8 db clean 50/35

25′ lunge

8 db s2oh

25′ lunge

16 ttb

2 DB’s – us a weight you can keep moving with. Lunges are with DB’s in farmer position

E: Metcon (No Measure)

Bonus FItness / Cool Down

18 muscle up (either variation)

2 sets:

15 dip (ring or bar)

15 russian kb swing

Cool Down

Roll: Low back, Lats, quads, hamstrings :30 each