fbpx

7.15.19

7.15.19

CrossFit Valitus – CrossFit

View Public Whiteboard

Weightlifting

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 2 Front Squats

Even Minutes – 4 Back Squats

Barbell – 72% of MAX Back Squat

Now we are upping the weight and bringing the reps down to 2 Front Squats + 4 Back Squats

Front Squat

Back Squat

Metcon (Time)

Rocket Power

For Time:

21 Bar-Facing Burpees

21 Power Snatches (115/85)

15 Bar-Facing Burpees

15 Overhead Squat (115/85)

9 Bar-Facing Burpees

9 Squat Snatches (115/85)
TC 16 Minutes

Looking for a weight we will likely cycle quick singles on the snatches and complete the overhead squat within 2 sets

Note that the barbell movements change as the reps drop

A two-foot take off and landing is required for the bar-facing burpees

Leave a reply

Your email address will not be published. Required fields are marked *