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)