5.23.2019

CrossFit Clout – CrossFit

View Public Whiteboard

Metcon (Weight)

WOD

20 minute EMOM

odd: 15 wall balls

even: 10 snatches x 2 rounds

8 snatches x 2 rounds

6 snatches x 2 rounds

4 snatches x 2 rounds

2 snatch x 2 rounds

rx men 75/95/115/135/155

rx women 55/65/75/85/95

**to scale, 5 reps at one weight each set, should have around 30 seconds rest

5.22.2019

CrossFit Clout – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

WOD

4 minute AMRAP X 4

ROW 500m row buy in on the odd rounds

run 400m buy in on the even rounds

in remaining time AMRAP

12 DL

9 hang power cleans

6 toes to bar

rest 90 seconds

round 1) 135/95

round 2) 145/100

round 3) 155/105

round 4) 165/110

5.21.2019

CrossFit Clout – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

Amrap

0-5

100 du

20 burpees

5-10

5 push jerks (135/95)

12-17

100 du

20 burpees

17-22

5 push jerks (155/105)

8 c2b pull ups

24-29

100 du

20 burpees

29-34

5 pus jerks (185/115)

3 muscle ups

5.20.2019

CrossFit Clout – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

WOD

15 min on the clock – get as far as possible

14 cal row

14 OHS (95/65)

14 wall balls

13 cal row

13 OHS

13 wall balls

12…

11…

all the way to 1

Front Squat (3×5)

5 @ 65%

5 @ 75%

max reps @ 80% (goal is 5+)