CrossFit Valitus – CrossFit
Hang Clean and Jerk
On the 1:30 x 7 Sets:
30 Double-Unders
2 Hang Squat Cleans
1 Split Jerk
Set #1 – 60%
Set #2 – 65%
Set #3 – 70%
Set #4 – 75%
Sets #5+6+7 – Build to a moderate for the day.
Metcon (Time)
For Time:
21/15 Calorie Row
400 Meter Run
15/12 Calorie Row
300 Meter Run
9 Calorie Row
100 Meter Run
… Directly into:
21 Hang Clusters (135/95)
Rx+
For Time:
21/15 Calorie Row
21/15 Calorie Assault Bike
15/12 Calorie Row
15/12 Calorie Assault Bike
9 Calorie Row
9 Calorie Assault Bike
… Directly into:
21 Hang Clusters (135/95)
TC 20 Minutes
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