Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Strength
Deadlift
2 Deadlifts x 5 sets @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Workout (Time)
Under The Sea
Freedom (RX’d)
5 sets
10 Dumbbell Box Step Ups (50s/35s)(24/20)
20 Hang Snatches (50/35)
-rest 1:1between sets-
Independence
5 sets
10 Dumbbell Box Step Ups (35s/25s)
16 Hang Snatches (35/20)
-rest 1:1between sets-
Liberty
5 sets
10 Single Dumbbell Box Step Ups (20/15)
16 Hang Snatches (20/15) or Lighter
-rest 1:1between sets-
Target time each set: 1:10-1:30
Time cap each set: 2 minutes
Mobility (Checkmark)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)