CF – 2/15/22

15
Feb

CF – 2/15/22

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

4 way shoulder stretch 0:20s each way

into

2 sets

10 ground to overhead with a plate (25/15)

3 push press

3 push jerk

3 split jerk

B: Push Jerk (5x 2 push jerk + 1 Split jerk @ 80-85% of pj)

2 push jerks and 1 split jerk for 5 sets

work off of push jerk #’s

C: Metcon (2 Rounds for time)

GPP

2 x

21-15-9

Db bench 50/35

deadlift 185/105

Rest 3:00

Competitor

2x

21-15-9

Db bench 50/35

deadlift 225/155

Rest 3:00

D: Metcon (No Measure)

2 rounds for quality

15 wall walk

5 rope climb
Modifications:

Wall walks: lower number and work on movement

Rope climbs – strict pullups x 3 (use band if needed)

E: Metcon (No Measure)

Bonus FItness / Forearms

4 sets:

20 empty bar wrist ext

20 empty bar wrist flexion

:20 pinch plate hold ahap

Rest as needed