CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 sets 40 du (80 singles) 15 banded good mornings 10 single arm db ohs (5/5 each side ) B: 8 x 1 snatch balance + OHS Complex (EMOM 8 x 1+1) 8×1 snatch balance + 1 ohs @75% (drop the bar after ohs and clean back up to rack, no btn re reracking) C: Metcon (Time) GPP and Competitor 3 rounds for time: 25 Russian kb swing 70/53 20 alt step back lunge w/ plate oh (25/15#) D: Metcon (No Measure) 3 sets: 60′ hsw ( 10 wall walk ) :30 hollow body :20 star side plank ( bottom knee down ) rest :30Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 sets 1:00 ski / row 6 strict pull up 6 ring dip + :08 hold after last rep B: Shoulder Press (3×5 @75-80%; rest 2:00) C: Push Press (3×3 75-80%; rest 2:00) D: Metcon (No Measure) alt emom x10 odd- 3 weighted pull up even- :30 strict hspu E: Metcon (Time) GPP and Competitor for time: 10 burpee 15 bj over 24/20 30/21 cal assault 15 bjo 24/20 10 burpeeRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 sets 1:00 bike 15 air squat :30 couch stretch e/ side 10 Pass throughs B: Power Snatch (emom x 5 2 power snatch @ 80% of Power snatch ) C: Back Squat (5×3 @ 88-90% of last weeks single) D: Metcon (3 Rounds for reps) – 6 min amrap 4 Alt dB hang snatch (50/35)(35/20) 25’ Single DB walking lunge Rest 1:00 6 min amrap: 6 thruster (50/35)(35/20) 6 burpee 24 du Rest 1:00 6 min amrap 3 devil press(50/35) (35/20) 3 bmu (6 chest to bar)Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 4 person warmup on Air runner 800m run (switch every 200m) when not running, complete 1:00 pigeon each leg, 1:00 couch each leg B: Metcon (2 Rounds for time) teams of 2 For time: 100 power snatch @ 75/55 @ 15 min 21-18-15-12-9-6-3 thruster 75/55 7-6-5-4-3-2-1 rope climb C: Metcon (No Measure) Pump Day 4 sets: 16 alt db curl 20 v-up 1:00 arms only skierg (max cal)Read more

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: Power Clean (EMOM 10×3 @ 80% ) C: Front Squat (10:00 to find a heavy 3-2-1 rep front squat) D: Metcon (AMRAP – Rounds and Reps) GPP and Competitor – 7 min amrap: 3,6,9,12,15… clean and jerk 95/65# c2b3 is rd 1 6 is rd 2 9 is rd 3 12 is rd 4 15 is rd 5 etc E: Metcon (No Measure) 4 sets: 10 db bench 50′ farmer...Read more