Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Lets go, Tim!!!
Strength/Accessory
Power Clean + Push Jerk
5 sets: 1 Power Clean + 1 Push Jerk (@70% of 1RM Clean & Jerk)
* Complete a set every 1:30 *
Front Squat
3-2-1-1-1 Front Squat (build up in weight)
– Rest as needed between sets –
Workout
Workout (3 Rounds for calories)
“Goonies Never Say Die!”
Freedom (RX’d)
3 sets
3:30 AMRAP
400m Run
Max Calorie Bike in remaining time
*Rest 1:30 between sets*
Independence
3 sets
3:30 AMRAP
350m Run
Max Calorie Bike in remaining time
Rest 1:30 between sets
Liberty
3 sets
3:30 AMRAP
300m Run
Max Calorie Bike in remaining time
Rest 1:30 between sets
Target number of Calories each set: 25+/18+ Calories
Minimum number of Calories before scaling: 18/12 Calories
Mobility
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)