Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit


Happy Birthday Janet!!!

Strength

Workout (Time)

“Rockin’ Around the Christmas Tree”

Freedom (RX’d)

“Bad Annie”

100-80-60-40-20

Double Unders

50-40-30-20-10

Sit-ups

Independence

80-60-40-20-10

Double Unders

40-30-20-10-5

Sit-ups

Liberty

100-80-60-40-20

Single Unders

25-20-15-10-5

Sit-ups

Target time: under 8 minutes

Time cap each set: 14 minutes

3 Position Power Snatch (Ground, Below the Knee, Above the Knee)

1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets

*Build to a Heavy Unbroken Complex across 5 working sets

Mobility (Checkmark)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back

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