Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Come watch Hayden and Max at 12:30pm if you’re available tomorrow! ACHS vs Clinton Wrestling in school match @ AC!
Strength
Bench Press
5 Bench Press x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Workout (Time)
Shake it Off
Freedom (RX’d)
75 Burpee Box Jump Overs (24”/20”)
Every 2 minutes (including 0:00), perform 5 Front Squats (135/95)
(KG conv: FS 61/43)
Affiliate Compete (RX+)
100 Burpee Box Jump Overs (24”/20”)
Every 2 minutes perform 5 Squat Cleans (135/95). Start the workout with squat cleans
(KG conv: FS 61/43)
Independence
60 Burpee Box Jump Overs (20”/16”)
Every 2 minutes (including 0:00), perform 5 Front Squats (95/65).
(KG conv: FS 43/29)
Liberty
60 Up Downs + Box Step Ups (24”/20”)
Every 2 minutes (including 0:00), perform 5 Dumbbell Front Squats (light).
Target time: 10-12 minutes
Time cap: 16 minutes
Mobility (Checkmark)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)