CrossFit Trivium – CrossFit View Public Whiteboard A: 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 B: Clean (2 x 1 @90-92%) Clean ( power or squat ) Every 2:00 min x 6 sets Sets 1/2- 2 clean @ 80-85% Sets 3/4, 1 clean @ 85-88% Sets 5/6, 1 clean @90-92% C: Clean Pull (Pause clean pull 3×2 @102% 1 RM clean; rest :90 – ) D: Metcon (6 Rounds for time) 6 sets: 20/15 cal row 5 ring muscle up (or 15 c2b) 20 wall ball...
Read more