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1.6

1.6

CrossFit Valitus – CrossFit

Accessory Work

3 Sets For Quality:

10 Tempo Dumbbell Squats (5/Side)

8 Pausing Frog Bridges

https://youtu.be/lqA6OI9mb7g

Back Squat (E2MOM)

Back Squat Waves

Set 1: 4 Reps @ 83%

Set 2: 3 Reps @ 89%

Set 3: 2 Reps @ 95%

Set 4: 4 Reps @ 89%

Set 5: 3 Reps @ 95%

Set 6: 2 Reps @ 101%

Set 7: 4 Reps @ 95%

Set 8: 3 Reps @ 101%

Set 9: 2 Reps @ 107%

All percentages based off our 5-Rep Heavy from earlier in the cycle.

Metcon (2 Rounds for reps)

AMRAP 5:

21-15-9:

Overhead Squats (95/65)

Toes to Bar

Rest 3 Minutes

AMRAP 5:

15-12-9:

Thrusters (95/65)

Chest to Bar Pull-ups
Choose lighter barbell weights that you could complete 25+ reps of both movements unbroken when fresh

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