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7.9.19

7.9.19

CrossFit Valitus – CrossFit

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Metcon (Time)

4 Rounds:

200 Meter Run, 8 C2B

200 Meter Run, 12 DB Power Snatches (50/35)

Rx+ BMU/(70/50)
TC 15min

If we thrive at Bar MU and heavier DB snatches, it becomes a matter of how much do we push the run. But unless we plan on completing all four rounds unbroken, we want to look at the run as a means to recover… allowing the aggressive push inside the gym.

Purely for a visual, an extra break on the bar muscle-ups can last very easily 10 seconds. 10 seconds on a 200m run is a significant amount of effort. Placing our efforts inside the gym, where we are at risk of stopping is the first aim. Then we settle back to the run.

As we plan out our efforts inside the gym, think through manageable sets. In a four round effort, pushing the limits early in such movements is a very risky move. We’ve all hit bar muscle-up failure, and minutes can slip by here. Knowing that we can keep our transitions short between breaks, let’s break before we need to in these movements.

Hard Annie (Time)

50-40-30-20-10

Double Unders

Weighted Sit-Ups (35/25)

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