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