CF – 12/29/21

29
Dec

CF – 12/29/21

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

2 sets

200m run

into

3 clean pulls

3 clean high pulls

3 muscle cleans

3 elbow rotations

3 front squats

3 hang squat cleans

B: Clean (Power or squat)

Every 2 min x 9 sets

Sets 1-3- 3 clean @ 75-80%

Sets 4-6, clean @ 80-85%

Sets 7-9, 1 clean @ 85-90%

C: Clean Pull (4×3 @100% 1 RM clean; rest :90 )

Pause clean pull

4×3 @100% 1 RM clean; rest :90

– Pause :02 at the knee each rep

D: Metcon (2 Rounds for time)

3 rounds for time:

15 deadlift 155/105

10 BMU

(or 15 c2b)

Rest 2:00

3 rounds for time:

15 deadlift 135/95

7 ring muscle up (or 10 burpee c2b)

E: Metcon (No Measure)

Bonus Fitness / Accessory

3 sets:

10 ring or bar dip (add weight if tolerable)

30 banded face pulls