CrossFit Valitus – CrossFit

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Metcon (Time)

Barbell Cycling

For Time:

10 Squat Cleans (45%)

8 Squat Cleans (55%)

6 Squat Cleans (65%)

4 Squat Cleans (75%)

2 Squat Cleans (85%)

TC 15 Min
*This barbell conditioning piece uses your 1RM Clean to determine weights used

*Use one barbell and change weights after you finish the prescribed reps.

*Move at a controlled pace on the first 2 bars to allow yourself to thrive on the last 3

*This likely means steady singles from the beginning of the workout

*Use the weight changes as an opportunity to catch your breath and recover a bit for the next weight jump

Metcon (AMRAP – Rounds and Reps)



60 Double Unders

30/24 Calorie Row

5 Power Cleans

5 Hang Squat Cleans

5 Squat Cleans

Rx (135/95) Rx+ (165/115)
**Keep the Rowers in the back room for the day.

*Find a moderate weight on the barbell that you’ll be able to cycle for quick singles on the cleans

*This weight should be somewhere around 50-55% of your 1RM Clean

*Looking to complete 3+ rounds today

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