CrossFit Valitus – CrossFit

Tall Clean (5×4)

Stand tall with a clean-width grip, the bar hanging at arms’ length and the feet in the pulling position. Pull the elbows up and out aggressively, and pick up the feet. Pull yourself down as quickly as possible while replacing your feet flat on the floor in your receiving position and turning the elbows over into the clean rack position. Attempt to get the bar secured on the shoulders as quickly as possible, although it will be near the bottom of the squat.
5min EMOM

every minute perform 4 reps from the “Tall” position, reset for each rep.

Hang Squat Clean (5×4)

at 60-65% of 1rm

rest 90sec b/w reps

Perform all 4 reps unbroken from Hang Position (Knee height)

Metcon (AMRAP – Rounds and Reps)

“18 Wheeler”

18min AMRAP

9- Hang Power Cleans (135/105)(95/65)

40- ABMAT Sit-ups

5- Thrusters (135/95)(95/65)

50/44 cal Row

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