Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Strength
Power Clean
3 Power Cleans x 3 sets @65-75% of 1RM Clean
* Rest 60-90 seconds between sets *
Front Squat
3 Front Squats x 3 sets @80% of 1RM Clean
* Rest 60-90 seconds between sets *
Workout (Time)
John 19:30
Freedom (RX’d)
Teams of 2
100V-Ups or Stick Sit-ups
30 Power Cleans (185/125)
10x50ft (5 each) Farmers Carry (50s/35’s)
Independence
Teams of 2
80 Alternating V-Ups or Stick Sit-ups
30 Power Cleans (135/95)
10x50ft (5 each)Farmers Carry (35s/20s)
Liberty
Teams of 2
100 Sit Ups
30 Power Cleans (light)
10x50ft Dumbbell Farmer Carry (5 each, light)
Target time: 8-10 minutes
Time cap: 16 minutes
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back