11.18.2019

CrossFit Clout – CrossFit

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Metcon (AMRAP – Rounds and Reps)

WOD

12 minute AMRAP

3 rounds of “macho man” (135/95)

15 toes to bar

**1 round of Macho man

3 power cleans

3 front squats

3 push jerks

Metcon (No Measure)

STRENGTH

3 sets:

6 single KB lateral box step overs, each side

:20 second hollow hold

200′ single KB farmers carry (change arms at 100′)

11.15.2019

CrossFit Clout – CrossFit

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Metcon (AMRAP – Rounds and Reps)

WOD

12 minute AMRAP

9 strict pull ups

12 hang power snatch (95/65)

9 strict hspu

21 DL (95/65)

Snatch

on the 1:30, 7 sets

1 high hang snatch (hip)

1 hang snatch (knees)

1 snatch (ground)