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2.10

2.10

CrossFit Valitus – CrossFit

Back Squat (E2MOMx4 EMOMx7)

Set #1 (On the 0:00) – 9 Reps @ 76%

Set #2 (On the 2:00)- 7 Reps @ 83%

Set #3 (On the 4:00) – 5 Reps @ 90%

Set #4 (On the 6:00) – 3 Reps @ 95%

Set #5 (On the 8:00) – 1 Rep @ 100%

Set #6 (On the 9:00) – 1 Rep @ 102%

Set #7 (On the 10:00) – 1 Rep @ 104%

Set #8 (On the 11:00) – 1 Rep @ 104%

Set #9 (On the 12:00) – 1 Rep @ 104%

Set #10 (On the 13:00) – 1 Rep @ 104%

Set #11 (On the 14:00) – 1 Rep @ 104%

Week #2 in our progression. Last week, we climbed towards a heavy single. Our average percentage point of the five heavy singles was 104%. Today, we’re after volume, versus absolute. Aiming for five singles at 104%.

*Percentages Based On 5RM Back Squat

*There are two additional singles compared to last week, building us towards our working weight.

Metcon (AMRAP – Rounds and Reps)

“Underrated”

AMRAP 9:

30 Double Unders

1 Hang Squat Clean (115/85)

30 Double Unders

2 Hang Squat Cleans (115/85)

30 Double Unders

3 Hang Squat Cleans (115/85)



Climb By 1 Rep Each Round

Rx+ (135/95)
The hang squat cleans should be performed at a weight that you could cycle for around 12-15 reps unbroken when fresh.

The challenge comes as the hang squat clean reps start to climb higher and the double under volume piles up

Move at a smooth pace early on that you see yourself holding 6+ minutes into this workout

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