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3.9

3.9

CrossFit Valitus – CrossFit

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 @ 106-107%

Set 8 (On the 12:30): 1 Rep @ 107-108%

Set 9 (On the 14:00): 1 Rep @ 107-108%

Set 10 (On the 15:30): 1 Rep @ 107-108%

*Percentages based on 5RM Back Squat

Metcon (Time)

“Overkill”

21-15-9:

Double Dumbbell (DB) Power Cleans (50/35)

Box Jump Overs (24″/20″)

Double KB/DB Front Squats (53-50/35)

Toes to Bar (TTB)
Both DB weights need to be the same. If you can not FS 50/35 weights, pick a weight you can and match that with your power cleans.

The DB movements will challenge your grip and midline, which you need for TTB – you can try to hold on for big sets, it may be best to consider little more frequent sets.

TTB Subs = Reduce reps, feet as high as possible or Knees to Waist, Chest or Elbows.

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