Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Strength
Power Snatch
Every Minute (10:00)
5 Power Snatch
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Workout (Time)
Funnel Cake
Freedom (RX’d)
Teams of 2: 5 sets (each)
8×25’ Shuttle Sprints
8 Burpee Box Jump Overs (24/20)
-Rest 1:1 between sets-
(KG conv: 8x8m Shuttle Sprints)
Independence
Teams of 2: 5 sets (each)
8×25’ Shuttle Sprints
6 Burpee Box Jump Overs (20/16)
Rest 1:1 between sets
(KG conv: 8x8m Shuttle Sprints)
Liberty
Teams of 2: 5 sets (each)
6×25’ Shuttle Sprints
6 Up Down + Box Step Up (20/16)
Rest 1:1 between sets
(KG conv: 6x8m Shuttle Sprints)
Target time each set: 1:20-1:40
Time cap each set: 2 minutes
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back