CF – 11/25/20

25
Nov

CF – 11/25/20

CrossFit Trivium – CrossFit

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A1: Warm-up (No Measure)

5:00 machine work, :30 hard, :30 easy

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: Metcon (5 Rounds for time)

Squat Cleans

each set for time: rest as needed btw sets

5 squat clean @ 70%

4 squat clean @75%

3 squat clean @80%

2 squat clean @85%

1 squat clean @85+%

C: Clean Grip Deadlift (3 singles @ 85-90%; rest as needed)

D: Metcon (Time)

6 rounds for time:

6 squat clean @ (155/105) rx+(225/155)

18 Pull-ups r x+(8 BMU)