CF – 4/28/21

28
Apr

CF – 4/28/21

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

2:00 Bike at 70-75%

then

2 sets

3 clean pulls

3 clean high pulls

3 hang power cleans

3 elbow rotations

B: Power Clean (6 x 1.1 @ 75-80%; E:90)

Singles, :05-:10 between reps.

And you guessed it.. FOLLOW THE PERCENTAGES!

C: Metcon (Time)

GPP + Competitor

4 rounds for time:

20/15 cal row

15 burpee
Look to increase your row speed a little each round with your last round being 90-95% effort.

Don’t stop on burpees. Even if they are slow.. don’t stop.

D: Metcon (No Measure)

Accessory / Skill

alt emom x 18

Min 1: 10 weighted glute bridge (light)

Min 2: 5-15 ghdsu or v-up

***novice – accumulate 25-40 total

***intermediate – 35-60 reps total

Min 3: 4 to 6 burpee bjo, 30/24″

**increase reps or height from last week
If you have not had much exposure to the GHD, v-ups are recommended.

Intro to GHDSU don’t go down to the floor and keep the reps around 5-7. Ask your coach to review positioning and setup.