Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Workout

Metcon (2 Rounds for reps)

“Galadriel”

Freedom (RX’d)

AMRAP 6:00

21-15-9*

Calorie Assault Bike

Hang Power Cleans (115/80)

– Rest 6:00 –

21-15-9*

Calorie Assault Bike

15-9-3

Hang Power Cleans (155/105)

*Women’s Calories: 16-12-8

*Echo Bike Calories: 16/14-12/10-8/6

Independence

AMRAP 6:00

18-13-8

Calorie Assault Bike

Hang Power Cleans (95/65)

– Rest 6:00 –

18-13-8

Calorie Assault Bike

15-9-3

Hang Power Cleans (135/95)

(Womens Calories: 14-10-6)

Liberty

AMRAP 6:00

15-10-5

Calorie Bike Erg

Dumbbell Hang Power Cleans (light)

– Rest 6:00 –

15-10-5

Calorie Bike Erg

15-9-3

Dumbbell Hang Power Cleans (moderate)

Accessory

Front Racked Barbell Box Step-Ups

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
3 sets of 14 Barbell Front Rack Step Ups (7/7)

* This is for quality, not for load! Lightfoot touch on the way down.

Cooldown/Mobility

Cooldown/Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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