CF – 4/16/21

16
Apr

CF – 4/16/21

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: Power Clean (emom x 8 1 power clean ( start @ 80%and build))

C: Front Squat (5×4 @ 82-84%; rest as needed)

D: Metcon (Time)

GPP

for time:

120 wall ball 20/14

120 cal machine

Competitor

for time:

120 wall ball 20/14

120 cal row

E: Metcon (No Measure)

GPP

3 sets:

:30 amrap v-up

amrap pull-ups

rest :90

Competitor

3 sets:

:30 amrap v-up

amrap ring muscle up

rest :90

* ghdsu if you can do 10 ub ring muscle up ONLY