CF – 12/28/20

28
Dec

CF – 12/28/20

CrossFit Trivium – CrossFit

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A1: Warm-up (No Measure)

3 rounds for time:

10/7 cal assault

10/7 calski

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: Power Clean (4x 3 power clean @ (80-85%); rest 2:00 btw)

C: Front Squat (2×12 @ 55-60%; rest as needed)

D: Metcon (Time)

for time:

50 wall ball 20/14

150 DU

50 wall ball 20/14

10:00 cap