CrossFit Valitus – CrossFit

Pausing Power Clean (Weight)

1 Pausing Power Clean

1 Power Clean

*2 Second Pause at Knee

*2 Second Pause in Catch

Set 1: 60%

Set 2: 63%

Set 3: 66%

Set 4: 69%

Set 5: 72%

Power Clean (EMOM * 8 )

Continue to increase from the 72% building to a heavy single. Do not add weight if your form is compromised.

Metcon (AMRAP – Rounds and Reps)



30 Double Unders

10 Power Cleans (155/105)

30 Double Unders

10 Barbell Facing Burpees
Choose a barbell weight that you could cycle for 10+ reps unbroken when fresh, knowing you’ll likely opt for quick singles during the workout.

The double under sets are meant to be small, something that will ideally be completed unbroken each time (adjust reps/variations as needed).

We can expect to complete somewhere around 5 rounds today.

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