CrossFit Valitus – CrossFit
Weightlifting
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 2 Front Squats
Even Minutes – 4 Back Squats
Barbell – 75% of MAX Back Squat
Building 3% higher than last week on the Stamina Squats
As a reminder, the weight is the same for Front Squat and the Back Squat
Front Squat
Back Squat
Metcon (Time)
Hit and Run
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (50/35)
21 Single Dumbbell Squats (50/35)
Rx+ (70/50) TC 20
The dumbbell weight should be something that you can complete the dumbbell snatches in steady singles and squats in 2 sets
Dumbbell Snatches: Alternate arms each rep (6 each)
Dumbbell Squats: You have the option to rack the dumbell on your shoulder, behind the head, or hold it in the goblet position
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