CrossFit Valitus – CrossFit

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Beast Building

On the Minute x 7:

Min #1 – 7 Hang Squat Cleans + 1 Push Jerk

Min #2 – 6 Hang Squat Cleans + 2 Push Jerk

Min #3 – 5 Hang Squat Cleans + 3 Push Jerks

Min #4 – 4 Hang Squat Cleans + 4 Push Jerks

Min #5 – 3 Hang Squat Cleans + 5 Push Jerks

Min #6 – 2 Hang Squat Cleans + 6 Push Jerks

Min #7 – 1 Hang Squat Clean + 7 Push Jerks
Last week, we started with 53% of our estimated 1RM CJ. Aim is to beat that score today, knowing that we will be repeating this workout again in the future. A moderate increase of 2-4% is appropriate here with the larger picture in mind.

Metcon (Time)

5 Rounds:

10 Power Snatches

10 Box Jump Overs (24″/20″)

Barbell Pounds – 95/65
TC 15 Minutes

In “Hop Scotch”, we are looking for a light load on the barbell. One that we can cycle for 21+ reps unbroken when fresh, so that we turn this piece into a metabolic challenge (versus a strength issue). We want this workout to be short, fast, and intense.

Despite these intentions, we still want to think through the full five rounds in our strategy. What our strategy is not, is to hold onto the bar for as long as we can and then change to smaller sets. Put ourselves, visually, into the 4th rounds. How we are breaking up the barbell there may be a good starting point in the opening rounds. Consistency always trumps coming out hot, with the one exception being… out-running the workout. And those are few and far between, being in the very short time frame.

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