Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
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Strength
Snatch
10 minutes to establish a 1RM Snatch
* Rest 60-90 seconds between sets
Clean and Jerk
– 10 minutes to establish a 1RM Clean and Jerk
* Rest 60-90 seconds between sets
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Walking on Water
Freedom (RX’d)
11.1/14.1
10:00 Amrap
30 Double Unders
15 Power Snatch (75/55)
(KG Conv: 34/25)
Independence
10:00 Amrap
30 Double Unders
15 Power Snatch (55/45)
(KG Conv: 25/20)
Liberty
10:00 Amrap
30 Single Unders
14 Alternating Dumbbell Snatch
Target number of Rounds: 7+ rounds
Minimum number of Rounds before scaling: 5 rounds
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)