CrossFit Valitus – CrossFit

Hang Power Clean (1×1)

E2MOM for 10min

Build in Weight until you get to the Heavy 1 rep you want to build to for the Metcon

NO 1 rep maxes

Metcon (Time)

“Four Eyes”

On the 4:00 x 6 Rounds:

80- Double Unders (160- Singles)

10 (Rx+) Toes to Bar (Rx) 10 Knees to Chest

5-5-4-4-3-3 Hang Power Cleans
After completing the 3 listed movements, you’ll rest until the next round begins

Rounds begin every 4 minutes [0-4-8-12-16-20]

With each round, we’ll build in weight on the hang power clean

Rounds 1-2: 5 Hang Power Cleans

Rounds 3-4: 4 Hang Power Cleans

Rounds 5-6: 3 Hang Power Cleans

Base weights off of previous E2MOM:

5 reps at 75-80%

4 reps at 80-85%

3 reps at 85-90%

These rounds should take less than 2:30, giving you at least 1:30 to recover and change out weights



1min- Downward Dog

30sec- Cobra Pose

1min- T-Spine Rotation (per side)

1min- Half Kneeling Hamstring Stretch

1min- Downward Dog

20rnds- Cat/Cow

1min- Forward Fold

2min- Hip Flexor Stretch (per side)

5min Accumulation Stretch in bottom of squat

2min- Reclined Bound Angle Pose

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