6.1.2020

CrossFit Clout – CrossFit

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Metcon (No Measure)

WOD – home version

AMRAP 15:

1 Round of “Strict Cindy” + 1 Double DB Power CJ (table rows for the pull ups if no bar) (odd object if no DB)

1 Round of “Strict Cindy” + 2 Double DB Power CJ

1 Round of “Strict Cindy” + 3 Double DB Power CJ

Continue to add (1) DB CJ per round.

STRENGTH

5 Giant Sets:

8 Tempo Bench Press (5s negative only)

8 Tempo Double DB Bent Over Row (5s negative only)

Metcon (AMRAP – Rounds and Reps)

WOD – gym version

AMRAP 15:

1 Round of “Strict Cindy”

1 Double Dumbbell Power Clean and Jerk

1 Round of “Strict Cindy”

2 Double Dumbbell Power Clean and Jerk

1 Round of “Strict Cindy”

3 Double Dumbbell Power Clean and Jerk



Add (1) Dumbbell Power Clean and Jerk Per Round

Dumbbells: 50’s/35’s

Front Squat

On the 1:30 x 7 Sets:

2 Front Squat

4 Back Squats

score is your FS weight for 2 reps

5.30.2020

CrossFit Clout – CrossFit

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Metcon (No Measure)

WOD

1 minute on each station – 3 rounds – 1 minute rest between full rounds

-Sled pull (jump squats)

-hang clean (db or odd object)

-hammer strikes on tire (db or odd object rows

-sit ups

-goblet squat (any weight)

-decline push ups (gym = feet on tire)

-step ups (gym = tire, home = any object or stair)

-plank hold

5.29.2020

CrossFit Clout – CrossFit

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Metcon (Time)

WOD – gym version

For Time:

30 Sumo Deadlift High Pulls

30 wall balls

30 Hang Squat Cleans

30 Power Snatches

30 Overhead Squats

* On the Minute: 5 Burpees

* Barbell: 75/55

Metcon (No Measure)

STRENGTH – gym version

Not For Time:

15-12-9:

Strict Ring Dips

Hand Release Push-ups

After Each Round: 21 weighted sit ups

Metcon (Time)

WOD – home gym version

For Time:

30 Single Dumbbell Deadlifts

30 Single Dumbbell Russian Swings

30 Single Dumbbell Goblet Squats

30 Single Dumbbell Hang Squat Cleans

30 Single Dumbbell Power Snatches

30 Single Dumbbell Overhead Squats

*On the Minute: 5 Burpees

STRENGTH

3 Rounds:

30 Seconds Max Double Dumbbell Row

30 Seconds Max Chest Slap Push-ups

30 Seconds Max Double Dumbbell Romanian Deadlifts

30 Seconds Max Push-ups

Rest 1 Minute Between Sets