CrossFit Valitus – CrossFit

Barbell Complex (1×3)

Barbell Stamina

Alternating OTM x 10 (5 Rounds):

Odd – 3-Position Power Snatch

Even – 7 Thrusters
Each snatch will start at the high hang, then above the knee and finishing with a lift from the floor.

We start our deload week with a barbell cycling EMOM.

We want to choose the same weight that works for both movements.

Build to a moderate weight.

Our focus should be on outstanding technique as opposed to total load.

Metcon (Time)

“It’s Goin’ Down”


Hang Squat Snatches (75/55)

30- Double Unders (60 Singles)

Thrusters (75/55)

30- Double Unders
This triplet workout combines large range of motion weightlifting movements with double unders

The double unders take place after each set on the barbell

25min Time Cap

The workout flows like this:

21 Hang Squat Snatches

30 Double Unders

21 Thrusters

30 Double Unders

18 Hang Squat Snatches

30 Double Unders

Leave a reply

Your email address will not be published. Required fields are marked *