CrossFit Valitus – CrossFit

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BANE (Time)

For Time, with a 30:00 Time Cap:

40 Kipping Handstand Pushups

20 C2B

10 Rounds of “Macho Man”

Barbell – 135/95

1 Round of “Macho Man”

3 Power Cleans + 3 Front Squats + 3 Jerks

Rx+ Ring Muscle Ups-185/135
Stimulus wise, we are looking for a barbell load that we are confident we could complete 9+ unbroken clean and jerks with, when fresh, touch and go style. A heavier barbell, but one that we can consistently move with.

Another way to look at this complex, is to ask ourselves – can we do two complexes unbroken, back to back? As in, 3/3/3, directly into 3/3/3? If we could, when completely rested, let’s take on this workout as well. If not, let’s modify the loading to ensure that we could do that so that we make this the metabolic driver it is.

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