Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Jason!
Strength
Deadlift
3 Deadlift x 10 sets @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
Workout (5 Rounds for reps)
Nachos
Freedom (RX’d)
5 sets
2:00 AMRAP
16 Single Dumbbell Alt Lunge (50/35)
12 Toes to Bar
Max Calorie Assault Bike in remaining time
– 1 min rest between sets-
Independence
5 sets
2:00 AMRAP
16 Single Dumbbell Alt Lunge (35/20)
8 Toes to Bar
Max Calorie Assault Bike in remaining time
– 1 min rest between sets
Liberty
5 sets
2:00 AMRAP
16 AlternatingLunges
10 Hanging Knee Raises
Max Calorie Bike Erg in remaining time
1 min rest between sets
Target number of Calories (total): 80/65+
Minimum number of Calorie (total) before scaling: 60/48
Mobility (Checkmark)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)