CF – 9/14/20

14
Sep

CF – 9/14/20

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 Complex (1 power clean + 2 hang squat clean @ 80-90%; re)

C: Back Squat (3×10 @ 70%; rest :90)

D: Metcon (Time)

3 rounds for time:

30 wall ball 20/14’ ( 10’ target male and female )

20/15 cal row

10 lateral burpee over rower

E: Metcon (No Measure)

Core / Accessory

3 x

:20 Hollow body rock; rest:10

20 alt leg/ arm v-up; rest :10

:30 elbow plank; rest :30