CrossFit Trivium – CrossFit

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Warm-up (No Measure)

EMOM12

1: 10/8 cal erg

2: 12 push ups

3: 20 air squats

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

Squat Clean (2 x 10 @ 65%; rest :90 btw)

Similar to last week these are “for time”. The reason for this is to create urgency around the lifts and promote barbell cycling where appropriate.

There should be no technique breakdown with the cycling, otherwise stick to quick singles.

Record your weight, and the time in the notes

Metcon (AMRAP – Rounds and Reps)

AMRAP7

3,3,6,6,9,9…. Climb by 3

Power clean and jerk 135/95

TTB

Modifications:

Reduce weight, Dumbells, Knees to chest, Abmat Sit-ups