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10/14/2020

10/14/2020

CrossFit Valitus – CrossFit

Max Distance Broad Jump (Distance)

measured in inches

best of 3 attempts

High-Hang Clean (10×3)

10min EMOM High Hang Squat Clean

unbroken 3 reps at 50% of 1rm

emphasis on hip extension and speed of getting underneath the barbell.

“Bring your body to the barbell, not the barbell to your body”

Metcon (AMRAP – Rounds and Reps)

“7/11”

11min AMRAP:

7- Hang Power Cleans (155/105)(115/80)

7- Front Squats (155/105) (115/80)

24/21- calorie Row
Choose a challenging weight (can be between Rx/Rx+)

Short AMRAP, Push HARD

Hang is from the knee or above

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