Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Malon!
Strength
Power Clean + Push Jerk
Every Minute (10:00)
5 Power Clean and Push Jerks
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Workout (Time)
Honda
Freedom (RX’d)
3 rounds
20 Handstand Push Ups
30 Toes to Bar
50’ Front Rack Walking Lunge (95/65)
(KG conv: 43/29)
Independence
3 rounds
15 Handstand Push Ups
20 Toes to Bar
50’ Front Rack Walking Lunge (75/55)
(KG conv: 34/25)
Liberty
3 rounds
20 Dumbbell Push Press
20 Hanging Knee Raises
50’ Single Dumbbell Walking Lunge (light)
Target time: 12-14 minutes
Time cap: 16 minutes
Mobility (Checkmark)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)