CrossFit Trivium – CrossFit

Warm-up (No Measure)

2 Sets

30 seconds Jump Rope

6 Inchworm Push-Up

10 Bootstrap Squats w/Thoracic Rotations

:10 second Supine Grip Chin-Over Bar Hold

3-5 Banded Broad Jump

Primer (No Measure)

1-2 Sets

3 High Hang Muscle Clean and Press

3 Hang Power Clean and Push Press

3 Low Hang Power Clean and Push Jerk

Then.. build to 70-75% practicing quick singles with good set-up and movement

Power Clean and Jerk (Power Clean and Push Jerk
Every 8:00 minutes, 2 Sets (16:00 minutes)
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%

These reps are not meant to be TnG (unbroken), reset between each rep.
)

Metcon (AMRAP – Rounds)

GPP

EMOM x 12

Min 1: 6 Strict Handstand Push-Ups

Min 2: 2 Rope Climbs

Min 3: 6 Dual DB Hang Clean and Jerk 50/35

Min 4: 12/9 Calorie C2 Bike

COMP

EMOM x 12

Min 1: 15 Strict Handstand Push-Ups Min 2: 4 Rope Climbs

Min 3: 10 Dual DB Hang Clean and Jerk 50/35

Min 4: 15/12 Calorie C2 Bike

Bonus Fitness (No Measure)

4 Sets

9 Feet Elevated Ring Rows

7/7 Single Arm DB Z-Press

9/9 Single Arm DB Rows

7-9 Dual DB Bench Press