CrossFit Valitus – CrossFit
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)
“IHOP”
AMRAP 15:
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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