fbpx

2.12

2.12

CrossFit Valitus – CrossFit

Metcon (Weight)

Beast Builder

On the 2:00 x 5 Sets:

6 Snatch Grip Deadlifts

3 Hang Power Snatches

6 Overhead Squats

3 Squat Snatch

Start at 55-60% of 1RM Snatch and Steadily Build to a Heavy
Every 2 minutes, you’ll complete an 18-rep complex of Snatch focused movements

While these complexes do not have to be completed unbroken, we recommend pushing for large sets, as the purpose of Beast Builders are to train our capacity beyond single repetitions

Start around 55-60% of your 1RM Snatch and gradually build to a heavy complex for the day

https://www.youtube.com/watch?v=eXoPeUkh7Xo&feature=youtu.be

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Alternating Single Arm Power Snatches (50/35)

20 Box Jumps (24″/20″)

20 Single Arm Dumbbell Push Presses (50/35)

20/15 Calorie Row

Leave a reply

Your email address will not be published.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