Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Will!
Strength/Accessory
3 Position Snatch
High Hang, Above the Knee, Floor
* 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch)
Complete a set every 1:30
Hold on to the bar until all 3 reps are complete
Overhead Squat
3 sets: 1 Overhead Squat (@90% of 1RM Snatch)
* Rest as needed between sets *
Workout
Workout (2 Rounds for reps)
Honey BBQ
Freedom (RX’d)
4:00 AMRAP
10 Power Snatch (135/95)
Max distance run in the remaining time
-Rest 4:00 between AMRAPs-
4:00 AMRAP
400m Run
Max Rep Power Snatch (135/95) in the remaining time
(KG conv: 61/43)
** Scoring: for part one, each 100m = 1 rep **
Independence
4:00 AMRAP
10 Power Snatch (115/80)
Max distance run in remaining time
-Rest 4:00 between AMRAPs-
4:00 AMRAP
400m Run
Max Rep Power Snatch (115/80) in remaining time
(KG conv: 52/36)
Liberty
4:00 AMRAP
10 Power Cleans (light)
Max distance run in the remaining time
-Rest 4:00 between AMRAPs-
4:00 AMRAP
300m Run
Max Rep Cleans (light) in the remaining time
Target Scores:
Set 1:
Target Distance: 600+ meters
Minimum Distance before scaling: 400 meters
Set 2:
Target number of Reps: 20+ Reps
Minimum number of Reps before scaling: 15 Reps
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose