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12.12

12.12

CrossFit Valitus – CrossFit

Squat Clean and Jerk (EMOM x 10)

We’ll build to a heavy barbell complex over the course of these 10 intervals. The purpose of this complex is to refine positions under controlled speeds on the first half (1-5) and then do it fast on the second half (6-10).

Metcon (3 Rounds for reps)

AMRAP 5:

400 Meter Run

1 Round of Chest to Bar Cindy

AMRAP Clean and Jerks (95/65) Rx+(135/95)

Rest 3 Minutes

AMRAP 5:

300 Meter Run

2 Rounds of Chest to Bar Cindy

AMRAP Clean and Jerks (135/95) Rx+(155/105)

Rest 3 Minutes

AMRAP 5:

200 Meter Run

3 Rounds of Chest to Bar Cindy

AMRAP Clean and Jerks (155/105) Rx+(185/125)
5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats

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