Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Detroit Pistons (Time)
FREEDOM (RX):
Teams of 2:
800 Meter Run (Together)
30 Muscle Ups
800 Meter Run (Together)
30 Snatches (135/95)
800 Meter Run (Together)
30 Clean and Jerk (135/95)
800 Meter Run (Together)
(Score by Time)
*Time Cap: 30 Minutes!
INDEPENDENCE (Intermediate):
Teams of 2:
800 Meter Run (Together)
30 Bar Muscle Ups OR 60 Chest to Bar Pull-ups
800 Meter Run (Together)
30 Snatches (115/80)
800 Meter Run (Together)
30 Clean and Jerk (115/80)
800 Meter Run (Together)
LIBERTY (Beginner):
Teams of 2:
400 Meter Run (Together)
30 Up Down + Jumping Pull Up
400 Meter Run (Together)
60 Dumbbell Snatch (light)
400 Meter Run (Together)
30 Double Dumbbell Clean and Jerk (light)
400 Meter Run (Together)
Mini Pump – Core and Arms (Checkmark)
3 sets
15 V-Ups
-rest 30 secs-
10 Rotational Medball Throw (each side)
-rest 30 secs-
10 Single Arm Dumbbell French Press (both arms same time) @ RPE 7/10
-rest 30 secs-
20 alternating Zottman Curl @ RPE 7/10 (10 each side)
-rest 1 minute between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
Rotational Wall/Med Ball Throws
Dumbbell French Press
Zottman Curls