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10/19/2020 DELOAD WEEK

10/19/2020 DELOAD WEEK

CrossFit Valitus – CrossFit

Back Squat (3×12)

at 50-60% of 1rm Back Squat

rest 2min b/w sets

Lateral Box Step Over (3×12)

with weight in Goblet or Both hand, use leg furthest from box first step on box. Then use that same foot behind you to bring you down. Repeat with opposite side.
12- per leg so 24 total reps.

choose a lighter for the higher volume

Superset with Back Squat for total of 15min

Metcon (AMRAP – Rounds and Reps)

“Grounded”

14min AMRAP

12- Burpees

10ft Bear Crawl (Forward and Back)

12- Russian KBS (70/50)(50/35)

100m- Sprint
KBS is swinging to eye level

Maintain a consistent pace throughout the metcon

use hips for KBS do not muscle it.

100m mark is marked to the left and right of parking lot.

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