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Components
Power Clean
Front Squat
Metcon
Settings
Location
(All)
CrossFit Trivium
Program
CrossFit
Matt's Personal Training
Open Gym
RECESS
Remote Training
Trivium Nutrition
Yoga
Date
Workout
CF - 4/2/21 - CrossFit Trivium
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
7:00am CrossFit
11:30 AM CrossFit
12:30 PM CrossFit
4:00 PM CrossFit
5:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (9/14)
Workout
CF - 4/2/21
A: Clean Barbell Warm Up
1 Round: Coach led
3 Power Shrug
3 High Elbows
3 Muscle Cleans
3 Strict Press
3 Elbow Rotations
3 Front Squats
-then-
1 Round ** SHOULD HEAR YOUR FEET **
Position 1
3 High Hang Power Cleans
(dip, pull)
Position 2
3 Hang Power Cleans
(dip + hinge, shoulders over the bar)
Position 3,
3 Low Hang Power cleans
(shoulders over the bar)
B: Power Clean (EMOM 10x3 @ 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#
c2b
3 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 carry (heavy)
50' single arm waiter carry each side (heavy)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 02, 2021
Male Clients
1
Alex
Adkins
5:00 AM CrossFit
10 x 3 @ 215 lbs
7x215, 3x225
2
Dustin
Dowell
12:30 PM CrossFit
10 x 3 @ 185 lbs
3 x 155 3 x 165 3 x 175 1 x 185
2
Geoff
Cottrill
5:00 AM CrossFit
10 x 3 @ 185 lbs
3
Tom
Daniel
5:00 PM CrossFit
10 x 3 @ 175 lbs
#135, #165, #175
4
Burt
Powers
5:00 AM CrossFit
10 x 3 @ 165 lbs
5
Ben
Hanback
12:30 PM CrossFit
10 x 3 @ 160 lbs
6
Cory
Rexford
11:30 AM CrossFit
10 x 3 @ 155 lbs
7
Robert
Carpenter
7:00am CrossFit
10 x 3 @ 145 lbs
8
Toby
Cooper
11:30 AM CrossFit
10 x 3 @ 115 lbs
Ended on a couple rnds of 135
Female Clients
1
Hannah
Russell
5:00 AM CrossFit
10 x 3 @ 135 lbs
2
Christine
Smith
6:00 AM CrossFit
10 x 3 @ 125 lbs
2
Colette
SavageJones
6:00 AM CrossFit
10 x 3 @ 125 lbs
3
Melanie
Velazquez
5:00 PM CrossFit
10 x 3 @ 115 lbs
4
Laura
Kim
12:30 PM CrossFit
10 x 3 @ 110 lbs
5
Amy
Rahn
12:30 PM CrossFit
10 x 3 @ 105 lbs
5
chelsea
trail
7:00am CrossFit
10 x 3 @ 105 lbs
5
Flor
Jalikis
5:00 AM CrossFit
10 x 3 @ 105 lbs
6
Destinee
Johnson
7:00am CrossFit
10 x 3 @ 100 lbs
7
Tess
Free
4:00 PM CrossFit
10 x 3 @ 95 lbs
8
Viviana
Gutierrez
6:00 AM CrossFit
10 x 3 @ 85 lbs
9
Susie
Bilbro
6:00 AM CrossFit
10 x 3 @ 75 lbs
10
Kristen
Kerby Graves
5:00 AM CrossFit
10 x 2 @ 105 lbs
10
Hadley
Davenport
12:30 PM CrossFit
5 x 3 @ 110 lbs
5 @ 105, 5 @ 110
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