9.17.2019

CrossFit Clout – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

WOD

15 minutes to get as far as possible

10-20-30-40

American kb swings

pull ups

immediately into AMRAP

6 burpees

30 double unders

**score is reps of burpees and DU’s

DB Bench press, superset with DB rows

20 minutes work

5×10 DB bench press

straight into DB bent over rows (5×10 each arm)

rest 2 minutes between sets

9.16.2019

CrossFit Clout – CrossFit

View Public Whiteboard

Metcon (Time)

WOD

3 rounds

400 m run

12 burpee box overs

15 thrusters (95/65)

Metcon (Weight)

STRENGTH

1:30 window

9 power clean (115/85)

9 front squats

9 push jerks

remaining time is max ring muscle ups (dips as scaled)

rest 30 seconds:

1:30 window

7 power clean (135/95)

7 front squats

7 push jerks

remaining time is max ring muscle ups (dips as scaled)

rest 30 seconds:

1:30 window

3 power clean (185/135)

3 front squats

3 push jerks

remaining time is max ring muscle ups (dips as scaled0

rest 30 seconds:

9.13.2019

CrossFit Clout – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

WOD

5 rounds

1 min power cleans

1 min rest

1 min rowing for max cals

1 min rest

1 min bench press

1 min rest

1 min DU

1 min rest

round 1 50%

round 2 60%

round 3 5%

round 4 70%

round 5 75%