Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

HAPPY BIRTHDAY DANNY!

HAPPY BIRTHDAY JACKSON!

Strength

Power Snatch

Every Minute (10:00)

5 Power Snatch (+15lbs total from week 2)

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Workout (Time)

Saint Patrick

Freedom (RX’d)

For time, partition any way:

100 Shuttle Runs inside or 1600m Run Outside

80 Toes to Bar

* One shuttle run is 25 feet down and back (50 feet total). For this workout, athletes do NOT need to touch the ground with their hand.

Independence

1200m Run or 75 Shuttle Runs

60 Toes to Bar

Liberty

1000m Run or 60 Shuttle Runs

80 Hanging Knee Raises

Target time: 13-15 minutes

Time cap: 18 minutes

Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)