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7.15.19

7.15.19

CrossFit Valitus – CrossFit

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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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