WOD

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 6:00 amrap :20 on machine of choice 10 pass throughs with PVC 3 BTN Strict press 3 BTN Push Press 3 Snatch Balance 3 OHS B: Squat Snatch (4×1.1 @ 75-80% rest :10/2:00) 4 sets of 2 singles C: Front Squat (4×2 @82-85% ; rest :90) D: Metcon (2 Rounds for time) GPP 3 rounds for time 15 deadlift 95/65 12 hang power clean 9 s2oh Rest 3:00 3 rounds for time: 10 burpee over bar 10 CTB Competitor 3 rounds for time 15 deadlift 115/85 12 hang power clean 9 s2oh Rest 3:00 3 rounds for time: 10 bfb 10 bmuScores 3 rds of 15-12-9 rest 3:00 3 rds 10-10 E: Metcon (No Measure) Bonus Fitness / Skill accessory for quality 60 pistol 6 legless rope climb
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CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) :20 each arm banded shoulder stretch into 10 pass throughs then 2sets: 3 barbell strict press 3 barbell Push Press 3 Barbell push jekrs 3 barbell split jerks :10 OH hold B: Split Jerk (5 x 2PJ +1SJ @ 75% of split jerk) Push jerk + split jerk 5×2+1 @75% split jerk; rest 2:00 C: Metcon (Time) GPP For time: 35/30 cal Bike erg 35 burpee to target 6’ 35 bench press 50/35 dbs 35 pull up Rest 2:00 25/20 cal Bike erg 25 burpee to target 6’ 25 bench press 50/35 dbs 25 pullups/CTB Competitor For time: 35/30 cal echo 35 burpee to target 6’ 35 bench press 50/35 dbs 35 pull up Rest 2:00 25/20 cal echo 25 burpee to target 12’ 25 bench press 50/35 dbs 25 c2bscore is total time minus 2:00 rest D: Metcon...
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CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 5 AMRAP :30 bike 3 Clean Pulls 3 Hang Power cleans 3 front squats (w/ barbell) B: Squat Clean (4×1.1 @ 82-85%; rest :10/2:00) 4 sets of 2 single squat cleans C: Back Rack Lunge (3×3 @85%) D: Metcon (AMRAP – Rounds and Reps) GPP 8 min amrap: 10 ttb 5 clean and jerk 115/85 30 du (60 singles) Competitor 8 min amrap: 10 ttb 5 clean and jerk 155/105 30 du E: Metcon (No Measure) Bonus Fitness / Strength Accessory 3 sets: 20 db box step up; rest; 1:00 30 banded good morning ; 1:00
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CrossFit Trivium – Specialty Cycle View Public Whiteboard Weightlifting
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CrossFit Trivium – RECESS View Public Whiteboard W-U: Metcon (No Measure) 100 ft shuttle run 5 burpees 100ft shuttle run 5 squats rest 1 min 3 min amrap Dodgeball RBwu: Warm-up (No Measure) 3rds 50ft sled push 10 jump squats :30 squat hold 10 Mgoblet squts (KB)\ Skill: Metcon (No Measure) 5 sets – relay Inchworm 25ft Lunges 25ft 5 burpees tag partner RBL: Metcon (No Measure) 5×3 Deadlifts(form focus) Ss / w 5x 8 Burpee Box jump Overs WOD: Metcon (No Measure) 4 sets 25ft sled push 25ft sled pull 10 cherry pickers 20 lateral hops RBWOD: Metcon (No Measure) 4rds 100m run 50 single unders 25 wall balls 1:00 rest b/w Game: Metcon (No Measure) Kids choice!
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