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”
21-18-15-12:
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
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