CF – 7/21/21

21
Jul

CF – 7/21/21

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 (4×1.1 @ 76-80%; rest :05/:90)

C: Clean Grip Deadlift (4×3 @76-82% ;rest :90)

D: Metcon (AMRAP – Reps)

EMOM 24

1- 10-16 cal row

2- 10-20 ghdsu

3- 10-16 cal c2 bike

4- 15-20 pushup
No more than :50 on an erg – pick a number that is sustainable within that time frame