Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Strength
Clean
3 sets of 1 Clean @85-90% of 1RM Clean
* Rest 60-90 seconds between sets *
Clean Grip Deadlift
3 sets of 3 Clean Grip Deadlifts @100% of 1RM Clean
* Rest 60-90 seconds between sets *
Workout
Workout (AMRAP – Reps)
Giant River Otter
Freedom (RX’d)
15 min AMRAP
60 Double Unders
10 Thrusters (75/55)
60 Double Unders
8 Thrusters (95/65)
60 Double Unders
6 Thrusters (115/75)
60 Double Unders
4 Thrusters (135/95)
60 Double Unders
Max Squat Clean Thrusters (155/105) in the remaining time
* Score is total reps of Squat Clean Thrusters at (155/105).
Independence
15 min AMRAP
45 Double Unders
10 Thrusters (65/45)
45 Double Unders
8 Thrusters (75/55)
45 Double Unders
6 Thrusters (95/65)
45 Double Unders
4 Thrusters (115/75)
45 Double Unders
Max Squat Clean Thrusters (135/95) in the remaining time.
* Score is total reps of Squat Clean Thrusters at (135/95).
Liberty
15 min AMRAP
5 Rounds
45 Single Unders
10 Dumbbell Thrusters (light)
-into-
Max Dumbbell Squat Clean Thrusters (light-mod) in the remaining time.
* Score is total reps of DB Squat Clean Thrusters
Target number of Squat Clean Thrusters: 24+ reps
Minimum number of Squat Clean Thrusters before scaling: 15 reps
Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Tricep lacrosse ball smash (each side)