Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
We’ll miss you DJ! Congratulations to CV Family Member,DJ Whittle,as he begins a new chapter in his lifewith the United States Marine Corps. DJ reports to USMC basic training Wednesday, April 26th.
Strength
Clean
3 sets x 2 Cleans @ 80% of 1RM Clean
* Rest 60-90 seconds between sets *
Clean Grip Deadlift
3 sets x 3 Clean Grip Deadlifts @ 90% of 1RM Clean
* Rest 60-90 seconds between sets *
Workout (Time)
Blue Marlin
Freedom (RX’d)
Teams of 2:
50-40-30-20-10 (each/same time)
Double Unders
25-20-15-10-5 (each/syncro)
Synchro Kettlebell Swings (53/35)
10-8-6-4-1 (split with partner)
Front Squats (185/125)
Independence
Teams of 2:
30-25-20-15-10 (each/same time)
Double Unders
25-20-15-10-5 (each/syncro)
Kettlebell Swings (35/25)
10-8-6-4-2(split with partner)
Front Squats (155/105)
Liberty
50-40-30-20-10 (each/same time)
Single Unders
25-20-15-10-5 (each/syncro)
Russian Kettlebell Swings (light)
10-8-6-4-2 (split with partner)
Front Squat (light)
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)