7.23.2019

CrossFit Clout – CrossFit

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Metcon (Time)

21-15-9

push jerks 135/95

burpees over the bar

toes to bar

Snatch (3 position)

20 minutes, work up to heavy and pause 2 seconds in each position.

1) mid thight

2) below knee

3) from the floor

7.22.2019

CrossFit Clout – CrossFit

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Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 cal row

10 wall balls (30/20)

2 squat cleans @ 50%

Every 2 rounds add 5% to bar, 1& 2 = 50%, 3,4 = 55%…

Back Squat (2×5 (65%, 75%))

2×5 (65%, 75%)

1 set max reps (85%)

1 min weighted plank between sets (hands)

7.18.2019

CrossFit Clout – CrossFit

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Metcon (Time)

WOD

4 rounds

200m row

12 burpees

3 rounds

5 man makers (35/20)

400m run

2 rounds

200m row

12 burpees

1 round

5 man makers

400m run

Metcon (No Measure)

3×4 strict ring dips

3×4 strict pull ups

OR

MU practice rings and bar

7.17.2019

CrossFit Clout – CrossFit

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Hang Clean (emom 7)

minute:

7 hang squat clean + 1 push jerk

6 hsc + 2 push jerk

5 + 3

4+4

3+5

2+6

1+7

Deadlift (20)

20 unbroken lifts, heavy

Metcon (Time)

WOD

for time

200 m run

27 wb

27 box jumps

200 m run

21 wb

21 box jumps

200 m run

15 wb

15 box jumps

200 m run

9 wb

9 box jumps