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1.8

1.8

CrossFit Valitus – CrossFit

Accessory Work

3 Sets For Quality:

7 Kettlebell/DB Turkish Sit-ups

:20 Supinated Grip Dead Hang

Shoulder Press (E2MOM X 7)

Percentages Based off 1RM

5 @ 40%

5 @ 47%

3 @ 55%

5 @ 60%

5 @ 65%

5 @ 70%

Max Set of PUSH PRESS @ 70% Shoulder Press

Push Press

Use your ending 70% weight and perform a max set of push press.

Metcon (Time)

12-9-6:

Strict Pull-Ups (Rx+ C2B)

Strict Handstand Push-ups

Directly Into…

800 Meter Run
TC 12 Minutes

All substitutions today will be strict. NO kipping. You may reduce reps to 9-6-3 if you can do the prescribed movement just not as many reps. OR

Pull-Up subs

Strict Band Pull-Ups/Hard Ring Rows

HSPU Subs

Feet on Box or Bench (Reduces Weight Being Pressed)*

Seated Double Dumbbell Strict Press

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