Valitus Strength and Fitness

CrossFit Valitus – CrossFit

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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