Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Strength
Push Jerk + Jerk
5 working sets: 1 Push Press + 1 Split Jerk
* 10-15 minutes *
Workout
Workout (AMRAP – Rounds and Reps)
“IRON DUO”
Teams of 2: AMRAP 20
Freedom (RX’d)
15 Kettlebell Swings (53/35lbs)
12/10 Calorie Bike or 16/14Row
9 Push Jerks (135/95 lbs)
Teams of 2:AMRAP 20
Independence
12 Kettlebell Swings (35/26lbs)
10/8 Calorie Bike or 14/12Row
9 Push Jerks (95/65lbs)
Teams of 2:AMRAP 20
Liberty
10 Kettlebell Swings (light)
8/6 Calorie Bike or 12/10 Row
9 Push Press (light)
*Goal 8-12 Rounds for the team
*Partner 1 will complete a full round while Partner 2 rests. Partners will then switch and continue to alternate rounds until the 20-minute time cap.
Mobility
Mobility (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)