Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Strength

Front Squat + Push Press + Push Jerk

2 Front Squat + 1 Push Press + 1 Push Jerk

– Work up to a heavy in 10-12 minutes –

Cooldown/Mobility (Checkmark)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

Workout (Time)

Hunsucker & Malone

Freedom (RX’d)

4 rounds

24 Deadlifts (95/65)

18 Hang power cleans (95/65)

12 Shoulder to Overhead (95/65)

Independence

4 rounds

24 Deadlifts (75/55)

18 Hang power cleans (75/55)

12 Shoulder to Overhead (75/55)

Liberty

4 rounds

20 Dumbbell Deadlifts (light)

15 Dumbbell Hang power cleans (light)

10 Dumbbell Shoulder to Overhead (light)

Target time: 12-14 minutes

Time cap: 16 minutes

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