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)

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