Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Opening Day 2019!

Strength

Deadlift

5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout (2 Rounds for time)

Taylor Swift

Freedom (RX’d)

2 Sets:

12 Devils Press (50/35)

50 Double Unders

8 Devils Press (50/35)

50 Double Unders

4 Devils Press (50/35)

50 Double Unders

-rest 2 minutes between sets-

Independence

2 Sets:

12 Devils Press (35/25)

35 Double Unders

8 Devils Press (35/25)

35 Double Unders

4 Devils Press (35/25)

35 Double Unders

-rest 2 minutes between sets-

Liberty

2 Sets:

12 Dumbbell Clean and Jerks (light)

50 Single Unders

8 Dumbbell Clean and Jerks (light)

50 Single Unders

4 Dumbbell Clean and Jerks (light)

50 Single Unders

-rest 2 minutes between sets-

Target time each set: 5:30-6:30 minutes

Time cap each set: 8 minutes

Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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