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10.3.19

10.3.19

CrossFit Valitus – CrossFit

Metcon (Weight)

Capacity Builder

On the 3 Minutes x 3 Rounds:

7-5-3

Back Squat

Push Jerk

Thruster

Barbell: 50% of 1RM Clean and Jerk
While the prescribed loading is 50% of your 1RM clean and jerk, the stimulus we’re aiming for is roughly 2 minutes on and 1 minute off

Adjust your percentage or the reps as needed to complete each round in the 2 minute area

Rounds begin on the 0:00 – 3:00 – 6:00

The bar will come from the rack!

Metcon (Time)

Row Meters

1000-800-600-400-200

Row Meters

Plank 60 Seconds between each set (Rx+ weighted planks 35/25)

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