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11.27

11.27

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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