CF – 12/15/21

15
Dec

CF – 12/15/21

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 (2×1 @ 80-85%)

Every 2 min x 6 sets

Sets ½- 3 clean @ 70-75%

Sets ¾ – 2 clean @ 75-80%

Sets ⅚- 1 clean 80- 85%

C: Clean Grip Deadlift (4×3 @ 105% 1 RM clean; rest :90)

D: Metcon (Time)

For time:

20-15-10

Hspu

Deadlift 225/155

*8 min cap

Rest 2:00

E: Metcon (AMRAP – Reps)

5 sets:

:30 amrap kb swing 53/35

Rest :30

:30 amrap wall walk

Rest :30