4.8.2020

CrossFit Clout – CrossFit

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Metcon (AMRAP – Reps)

WOD – home, with and without equipment

On the 0:00…

Round #1:

5 Rounds of “Strict Cindy”

50 Single Dumbbell Power Cleans

On the 8:00…

4 Rounds of “Strict Cindy”

40 Dumbbell deadlifts

On the 16:00…

3 Rounds of “Strict Cindy”

30 Alternating Single Arm push press

*1 round of Cindy: 5 pull-ups, 10 push-ups, 15 air squats

NO EQUIPMENT VERSION

“Mashed Potatoes”( No Equipment Version)

On the 0:00…

Round #1:

5 Rounds of “Sindee”

50 Odd-object Ground to Shoulder

On the 8:00…

4 Rounds of “Sindee”

40 Odd-Object dead lifts

On the 16:00…

3 Rounds of “Sindee”

30 Odd-Object push press

*1 round of Sindee: 5 v ups, 10 push ups, 15 air squats

4.7.2020

CrossFit Clout – CrossFit

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Metcon (Time)

Wod / 2 options

OPTION 1:

For Time:

400m Run

100 DU (or line hops if yoi dont habe a rope) 50 Sit-Ups, 400m Run

80 DU, 40 Sit-Ups, 400m Run

60 DU, 30 Sit-Ups, 400m Run

40 DU, 20 Sit-Ups, 400m Run

20 DU, 10 Sit-Ups, 400m Run

OPTION 2:

100 Double Unders

400 m run

50 Burpee Box Jumps (24″/20″) (jump on amy elevated surface the is safe) OR do 100 sit ups

400 m run

100 Double Unders

4.6.2020

CrossFit Clout – CrossFit

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Metcon (AMRAP – Rounds and Reps)

WOD – home, equipment and non equip versions

AMRAP 20:

4 Strict Pull-ups

8 Burpees

12 Single Dumbbell Step Back Lunges

NO EQUIPMENT VERSION

AMRAP 20:

8 Odd-Object Rows

8 Burpees

12 Odd-Object Step-Back Lunges

Metcon (Weight)

WOD – full gym

On the 5:00 x 5 Rounds:

21/15 Calorie Bike Erg

15 Double Dumbbell Power Snatches (35’s/20’s)

9 Thrusters (135/95)

Back Squat

Stamina Squats

On the Minute x 10:

1 Front Squat

3 Back Squats

4.5.2020

CrossFit Clout – CrossFit

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Metcon (AMRAP – Reps)

AMRAP 15:

3 Front Plank Pushups

3 Strict Pull-Ups

3 Turkish Sit-Ups

3 Weighted Glute Bridges

6’s, 9’s, 12’s…

*Sub strict pull-ups for Odd-Object Rows if no equipment

Mobility

1. Overhead Stretch on a Wall : 2 Minute Hold

2. Shoulder to Floor: 1 Minute Each Side

3. Puppy Pose: 2 Minute Hold

4. Spiderman Hold: 3 Minutes Each Side

5. Happy Baby: 2 Minute Hold

6. Pike Stretch: 2-3 Minute Hold

7. Ankle Stretch: 1-2 Minutes Each Side

8. Squat Hold: 3 Minutes

4.4.2020

CrossFit Clout – CrossFit

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Metcon (Time)

WOD – gym version

3 Rounds:

800m Run

21 Power Cleans (155/105)

Metcon (Time)

WOD – some equipment AND non equipment versions

5 Rounds For Time:

400m Run

20 Alternating Dumbbell Snatches

20 Single Arm Dumbbell OHS

*Power Snatches change arms every rep

*OHS change arms as athlete chooses

NO EQUIPMENT VERSION

5 Rounds For Time:

400m Run

20 “Odd-Object” Ground-to-Overhead

20 “Odd-Object” Squats

Power Clean

If you have access to a bar:

Power Clean Technique

On the 2:00 x 5 Sets:

1 Clean Pull

1 Clean High Pull

2 Power Cleans