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6.3.19

6.3.19

CrossFit Valitus – CrossFit

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Back Squat (Hatch Squat E2MOM)

1*5 60%

1*5 65%

1*5 70%

1*5 75%

Front Squat (Hatch Squat E2MOM)

1*5 60%

1*5 65%

1*5 70%

1*5 70%

Metcon (Weight)

“On the 2:00” x 7 Sets:

4 Toes to Bar

2 C2B

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Rx+ BMU
Set #1 – 60%

Set #2 – 64%

Set #3 – 68%

Set #4 – 72%

Sets #5+6+7 – Build to a heavy complex for the day.

Inside this combination of gymnastics and the barbell, we’ll open up each round with a gymnastic complex. Stimulus wise, we are looking for a set count that we feel very comfortable completing unbroken for at least the first few rounds. A brief break after the toes to bar is entirely acceptable, but we are looking to get to the barbell each round at the latest by the :40s mark.

Today is an excellent day to modify the volume to ensure we are meeting that criteria, as well as integrating a bar muscle-up drill if we are not yet completing the full movement.

Following our gymnastics “buy-in”, we have our snatch complex.

We are looking for this to be completed unbroken, barring any shoulder/safety issues bringing it down from overhead. Any time remaining after completing the complex in the 2:00 window is rest.

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