CF – 4/2/21

2
Apr

CF – 4/2/21

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 10×3 @ 80% )

C: Front Squat (10:00 to find a heavy 3-2-1 rep front squat)

D: Metcon (AMRAP – Rounds and Reps)

GPP and Competitor

– 7 min amrap:

3,6,9,12,15…

clean and jerk 95/65#

c2b
3 is rd 1

6 is rd 2

9 is rd 3

12 is rd 4

15 is rd 5 etc

E: Metcon (No Measure)

4 sets:

10 db bench

50′ farmer carry (heavy)

50′ single arm waiter carry each side (heavy)