CrossFit Valitus – CrossFit
Strict Handstand Push Ups (On the 1:30 x 6 Sets:)
1 Set of Strict Handstand Push-ups. Score is your total reps.
Scale options: Feet on box. Strict DB Press
Metcon (5 Rounds for time)
On the 4:00 x 5 Rounds:
50 Double Unders
5 C2B Rx+BMU
5 Power Snatches
You’ll build in weight each round on the power snatches
Start around 55-60% of your 1RM Snatch for the first set and gradually build to a heavy set of 5 for the day.
These reps do not need to be completed touch and go
Record all 5 times.
The built in rest gives us the opportunity to push through big sets at each movement
Try to string together the double unders and bar muscle-ups in as few sets as possible
Picking the right rep number or variation plays a huge role in being able to do this
While the snatches do not have to be completed as touch and go sets, see if you can string together some reps in the first couple rounds
As the weight climbs, these will likely best be completed as single repetitions