CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

2:00 hard machine (80% effort)

into

3 sets

5 CG DL

5 Squat cleans

1 split jerk

1 Push jerk

B: Squat Clean (5x 1 squat clean + 1 squat clean and jerk )

5x 1 squat clean + 1 squat clean and jerk @ 78-82% of 1 rm squat clean

(drop bb btw cleans); rest 2:00

C: Clean Pull (4×1 clean pull @102% of 1rm clean; rest :90)

D: Metcon (Time)

5 rounds for time:

15 squat clean 95/65

15/12 cal row

15 lateral burpee over bar

*if no rowers available, ski or bike

D: Metcon (No Measure)

Bonus Fitness / Cooldown

2 sets:

1:00 straddle hammie stretch

1:00 couch each side

Cooldown

1:00 each

couch

pigeon

4 way hip

seated hamstring