Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit


Tim!

Strength

Push Jerk

3 Push Jerk x 5 sets @60-70% (1RM Clean and Jerk)

– Rest 60-90 seconds between sets –

Workout (AMRAP – Rounds and Reps)

Kristoff and Sven

Freedom (RX’d)

16:00 Amrap

16 Alternating Dumbbell Snatch (50/35)

16Stick Sit ups / GHD’s

16 Box Jump Overs (20)

(KG DB Conv: 22.5/15)

Independence

16:00 Amrap

16 Alternating Dumbbell Snatch (35/25)

12 Stick Sit ups / GHD’s + 6″ Riser

12 Box Jump Overs (20)

(KG DB Conv: 15/10)

Liberty

16:00 Amrap

16 Kettlebell Swings (eye level)

16 Sit Ups

16 Box Step Ups (20)

Target number of Rounds: 7+ Rounds

Minimum number of Rounds before scaling: 5 rounds

Mobility (Checkmark)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

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