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1.16

1.16

CrossFit Valitus – CrossFit

Accessory Work

3 Sets For Quality:

7 Kettlebell/DB Turkish Sit-ups

:20 Supinated Grip Dead Hang

Shoulder Press (E2MOM X 8)

Percentages Based off 1RM

1) 5 @ 60%

2) 5 @ 65%

3) 5 @ 70%

4) 3 @ 75%

5) 3 @ 80%

6) 3 @ 85%

7) Drop back to 75% and complete a Max Set of PUSH PRESS @ 75% Shoulder Press weight (trying for set of 10)

Push Press

Use your ending 75% weight and perform a max set of push press. if you had well over 10 last week (Justin, Kyle, Jono, Jason, Nicole) this is a 5% increase but you may want to increase more. Unless you were injured.

Metcon (4 Rounds for reps)

4 Rounds:

AMRAP 3:

30/20 Calorie Row

AMRAP 10 Meter Shuttles

3 minutes rest
Every time one point of your body touches beyond the cone, count 1 rep

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