fbpx

12.23

12.23

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 @ 76%

Set 2: 4 Reps @ 82%

Set 3: 2 Reps @ 88%

Set 4: 6 Reps @ 82%

Set 5: 4 Reps @ 88%

Set 6: 2 Reps @ 94%

Set 7: 6 Reps @ 88%

Set 8: 4 Reps @ 94%

Set 9: 2 Reps @ 100%

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

Metcon (3 Rounds for time)

Every 4 Minutes x 3 Rounds:

100 Meter Sprint

10 Burpees

5 Pull-Ups

Leave a reply

Your email address will not be published. Required fields are marked *