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)