Announcements
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CrossFit Trivium – Specialty Cycle
Weightlifting
Thoracic whips 20 each direction, thoracic extension with medicine ball, calf mobilization with kettlebell 2 min each side
Bench press 4 sets of 8 (10-15 pound heavier than previous week) super set with seated military presses 6-8 reps as heavy as good for form allows rest as needed between sets
Clean and jerk complex- every 1.5 min for 5 rounds 2 clean grip deadlifts + 1 hang squat clean thruster build to something moderately heavy(70% of clean and jerk)
From the last weight lifted from part A then every min for 5 rounds 1 FULL squat clean and push jerk
4 rounds – as heavy as possible suitcase carry for 1min- into 1 min L-sit hold on parallet or hanging – 1 min of weighted back squat hold