CrossFit Valitus – CrossFit
Clean Pull (EMOMx4)
1 Tempo Clean Pull + 1 Clean Pull
Tempo on 1st rep, no tempo on 2nd.
You may start around 40% and increase each set if motor mechanics are good.
Clean (EMOMx4)
1 or 2 cleans each minute working on barbell mechanics. Increase each set if executed with proper form.
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders
**The score for each interval is total rounds and reps of clean and double unders (row meters do not count towards score)
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