CF – 12/21/20

21
Dec

CF – 12/21/20

CrossFit Trivium – CrossFit

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A1: Warm-up (No Measure)

3 sets

:30 Hard Erg

10 Jump squats

A2: 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: 1 Power Clean + 2 Hang Squat Clean (Work up to a moderate/heavy complex in 10:00)

C: Front Squat (Build to a heavy 3 rep for the day, then 2x 6 @80%)

D: Metcon (AMRAP – Rounds and Reps)

12 min amrap:

50 DU

20 wall ball 20/14

15/12 cal row

mods:

100 singles

lower wall ball weight

no mod for row