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12.16

12.16

CrossFit Valitus – CrossFit

Accessory Work

3 Sets For Quality:

10 Jerk Grip Overhead Forward Lunge Steps (in place)

10 Bent Over Rows

Back Squat (E2MOM)

Set 1: 6 Reps @ 74%

Set 2: 4 Reps @ 80%

Set 3: 2 Reps @ 86%

Set 4: 6 Reps @ 80%

Set 5: 4 Reps @ 86%

Set 6: 2 Reps @ 92%

Set 7: 6 Reps @ 86%

Set 8: 4 Reps @ 92%

Set 9: 2 Reps @ 98%

All percentages based off our 5-Rep Heavy from earlier in the cycle.

Shoulder Press (E2MOM)

Percentages Based off 1RM

5 @ 55%

5 @ 63%

5 @ 70%

5 @ 75%

3 @ 83%

3 @ 88%

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