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