CrossFit Valitus – CrossFit
Accessory Work
3 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row
**Please complete these sets between benching sets
Bench Press (Find 1 RPM)
20 minutes to complete .
We will begin an 8 week squat cycle based of THIS 1RM number in the first week of December.
Metcon (4 Rounds for reps)
AMRAP 3:
12/9 Calorie Row
12 Power Snatches (95/65)
Rest 3 Minutes
AMRAP 3
12/9 Calorie Row
8 Power Snatches (115/80)
Rest 3 Minutes
AMRAP 3:
12/9 Calorie Row
4 Power Snatches (135/95)
Rest 3 Minutes
AMRAP 3:
12/9 Calorie Row
2 Power Snatches (155/105)
Within these short windows, we’re aiming to choose weights and variations that allow for around 2 rounds to be completed (~45 Seconds Per Movement). The idea is to work hard for the whole 3 minutes and then recover for 3 minutes.
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