Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Tim!!!
Strength/Accessory
3 Position Squat Clean
High Hang, Above the Knee, Floor
* 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@75% of 1RM Clean & Jerk)
* Complete a set every 1:30 *
Push Jerk
3 sets: 3 Push Jerks (@80% of 1RM Clean and Jerk)
* Rest as needed between sets *
Workout
Workout (Time)
Affiliate Version of “Alpaca Redux”
Freedom (RX’d)
Teams of 2
200ft Front Rack Dumbbell Walking Lunge (50s/35s) (split)
-into-
3 Rounds
Partner 1:
2 Rope Climbs (or 8 Strict Pull-ups)
12 Dumbbell Clean and Jerks (50s/35s)
Partner 2:
50ft Front Rack Dumbbell Walking Lunge (50s/35s)
— switch when both are complete —
Independence
Large Class Option
Teams of 2
200ft Front Rack Dumbbell Walking Lunge (35s/20s) (split)
-into-
3 Rounds
Partner 1:
1 Rope Climbs (or 8 Kipping Pull-ups)
12 Dumbbell Clean and Jerks (35s/20s)
Partner 2:
50ft Front Rack Dumbbell Walking Lunge (35s/20s)
— switch when both are complete —
Liberty
Large Class Option
Teams of 2
200ft Walking Lunge (split)
-into-
3 Rounds
Partner 1:
2 Zombie Climbs (or 8 Ring Rows)
12 Dumbbell Clean and Jerks (light)
Partner 2:
50ft Front Rack Dumbbell Walking Lunge (light)
— switch when both are complete –