1.22.2021

CrossFit Clout – CrossFit

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Metcon (AMRAP – Reps)

Wod

AMRAP 13:

55 Deadlifts (225/155)

55 Wallballs (20/14) *Females to a 9′ Target

55 Calorie Row

55 Handstand Push-ups

Metcon (No Measure)

Strength

15-12-9:

Strict TTB

Weighted Hip Extensions (25/15)

Into…

21-15-9:

Weighted Sit-Ups

Pausing Hip Extensions

6.23.2020

CrossFit Clout – CrossFit

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Metcon (Time)

WOD

For Time:

Buy-In: 1 Mile Run

Directly Into 3 Rounds:

50′ Single Dumbbell Overhead Walking Lunge (Left)

50′ Single Dumbbell Overhead Walking Lunge (Right)

30 Alternating Pistols

10 Devil’s Press (50’s/35’s)

Metcon (No Measure)

STRENGTH

21-18-15-12-9

kettle bell swings

keeping hspu

after each round

5 strict ring dips

6.22.2020

CrossFit Clout – CrossFit

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Metcon (AMRAP – Reps)

WOD

AMRAP 7:

4 Bar Muscle-ups (or 4 pullups/4 dips)

8 Front Squats (185/135)

12/9 Calorie Bike Erg

16 Toes to Bar

Rest 3 Minutes

AMRAP 7:

4 Bar Muscle-ups

8 Front Squats (155/105)

12/9 Calorie Bike Erg

16 Toes to Bar

Front Squat

10-8-6-4-2

On the 3:00 x 5 Sets:

Set 1: 10 Reps

Set 2: 8 Reps

Set 3: 6 Reps

Set 4: 4 Reps

Set 5: 2 Reps

6.19.2020

CrossFit Clout – CrossFit

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Metcon (Time)

WOD

3 Rounds:

20 Power Snatches (95/65)

40 Double Unders

20 Burpees

40 Double Unders

Metcon (No Measure)

3 supersets

Max strict pull uo

Max alternating db strict press

Rest 2 munutes between sets