Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Strength/Accessory
3-Position Power Snatch
High Hang Power Snatch + Hang Power Snatch + Power Snatch
5 sets: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch)
* Complete a set every 1:30 *
Overhead Squat
3 sets of 2 Overhead Squats (@80% of 1RM Snatch)
* Rest as needed between sets *
Workout
Workout (Time)
ROW AND LOW
Freedom (RX’d)
30/24 Calorie Row
30 Back Squats (155/105)
20/16 Calorie Row
20 Back Squats (155/105)
Independence
24/20 Calorie Row
30 Back Squats (105/75)
16/12 Calorie Row
20 Back Squats (105/75)
Liberty
20/16 Calorie Row
30 Dumbbell Front Squats (light)
10/8 Calorie Row
20 Dumbbell Front Squats (light)
Target time: 5:30 – 6:30
Time cap: 10 minutes