Announcements

No Yoga 3/16 and 3/19

CrossFit Trivium – CrossFit

Warm-up (No Measure)

4:00 Banded Shoulder Stretch

-then-

3 Rounds

10 Banded Goodmorning

10 Banded Upright Row

5 V-ups

-then-

Medball Push-Press

-then-

Split Jerk Technique with Coach

Medball Push-Press (No Measure)

Every :45 x 5

3 Reps for Max Height

30/20

let ball fall to ground then reset after each rep

Push Jerk + Split Jerk (Every 1:30 x 5
1 + 1 @ 75-85% of 1 Rep Max Jerk)

Metcon (Time)

GPP

Teams of 2

60 Power Clean (135/95)

40 Toes to Bar

30 Power Clean (185/125)

40 Toes to Bar

COMP

Teams of 2

60 Power Clean (155/105)

60 Toes to Bar

30 Power Clean (205/145)

60 Toes to Bar
Modify Toes to Bar with 60 Hanging Knee Raises or Butterfly Sit-ups

*we want a firstweight, both athletes can work through 2-5 touch and go reps, and a second weight that can be done with fast singles

Bonus Fitness (No Measure)

4 Sets

:30 Elbow Plank

10 Cossack Squat Each side

10 Alternating Single Leg Box Squat

:30 Hollow Body

Rest :60