CrossFit Trivium – CrossFit View Public Whiteboard 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 (Build to a heavy power clean) C: Front Squat (1x 1:00 amrap ub @ 135/95 ) D: Metcon (Time) For Time 50-40-30-20-10 Wall ball 20/14 DU Rest 3:00 upon completion E: Metcon (Calories) 10 min assault or c2 bike @ 70-80% max hr F: Metcon (No Measure) 2x :60 statice single arm farmer hold e/ side; rest :30/1:00 :60 straight arm plank;rest 1:00
Read more