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3.16

3.16

CrossFit Valitus – CrossFit

Back Squat (E2MOM then E.90MOM)

Back Squat

Set 1 (On the 0:00): 9 Reps @ 78%

Set 2 (On the 2:00): 7 Reps @ 85%

Set 3 (On the 4:00): 5 Reps @ 92%

Set 4 (On the 6:00): 3 Reps @ 97%

Set 5 (On the 8:00): 1 Rep @ 102%

Set 6 (On the 9:30): 1 Rep @ 104%

Set 7 (On the 11:00): 1 Rep @ 106%

Set 8 (On the 12:30): 1 Rep @ 108-109%

Set 9 (On the 14:00): 1 Rep @ 108-109%

*Percentages based on 5RM Back Squat

Metcon (Time)

For Time:

21 Power Snatches (95/65)

4 Rounds of “Cindy” Rx+ 5rnds

21 Overhead Squats (95/65)

4 Rounds of “Cindy” Rx+ 5rnds

21 Squat Snatches (95/65)
TC 16 minutes

One round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats. If you choose Rx+ please be sure you can maintain 1 minute per round of Cindy throughout and finish under the TC.

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