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07/30/2020

07/30/2020

CrossFit Valitus – CrossFit

Skill

For 10min EMOM

Odd Minute: Hollow Hold 15sec Hollow Hold and 15sec Superman Hold (breathable positions)

Even Minute: 3 Squat Cleans (building to Heaviest workout weight)

If Hollow and Superman Holds are easy on floor, practice hanging from the rig in each position.

Metcon (AMRAP – Reps)

“Rest Stop”

AMRAP 5:

600 Meter Run

1 Round of “Cindy”

Max Squat Cleans (Rx+135/95)(Rx115/85)

Rest 5 Minutes

AMRAP 5:

400 Meter Run

2 Rounds of “Cindy”

Max Squat Cleans (155/105) (135/95)

Rest 5 Minutes

AMRAP 5:

200 Meter Run

3 Rounds of “Cindy”

Max Squat Cleans (185/135) (155/105)
After completing the listed run and rounds of ‘Cindy’, you’ll complete max squat cleans in the time remaining.

With rest built in, the goal is to move quickly and rest as little as possible during the work window.

Adjust the volume or movements as needed to give yourself at least 1 minute on the barbell each round.

Score is TOTAL MAX SQUAT CLEANS.

‘Cindy’ = 5 pull-ups, 10 push-ups, 15 air squats

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