CF – 5/5/21

5
May

CF – 5/5/21

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: Clean and Jerk (5 x 3 @ 78-84%)

5 sets of 3

Power clean + split jerk @ 78-84%;

Rest :90 between sets.

Perform these as singles within the percentages. Do not go over 84%

C: Metcon (AMRAP – Rounds and Reps)

GPP

6 min amrap:

9 deadlift @95/65

6 front squats

3 s2oh

Competitor

6 min amrap:

9 deadlift @135/95

6 front squats

3 s2oh
This is a fast workout and weight chosen should be one that you can perform the first round unbroken if required.

Push the pace on this short AMRAP

D: Metcon (No Measure)

alt emom x 18

GPP

Min 1 – 10 alt pistols

Min 2 – 5-10 GHDSU or 15 v-up

Min 3 – 10/7 cal assault bike
Modify pistols by adding a bench or box where able