CrossFit Trivium – CrossFit
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 (6×1.1.1 @ 70-75%; rest :05/:90)
C: Clean Pull (3x 1.1.1 @100% 1 RM clean; rest :05/:90)
D: Metcon (AMRAP – Reps)
20 min alt emom
1- :40 amrap cal ski
2- 12-20 ghdsu
3- :40 amrap cal assault bike
4- 10 bfb