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)