06.17.2021

CrossFit Clout – CrossFit

Warm-up

1mile Bike

3X

8 PVC Pass Through Samson Lunge

6 PVC Snatch Balance

4 PVC OHS

Metcon (Time)

250m Row

20 Deadlift 135/95

10 Slamball

500m Row

15 Deadlifts

185/115

8 Slamball

750m Row

10 Deadlifts

225/135

6 Slamball
Slam ball

50/30

Strength (6×3)

Snatch Balance
60-75% 1RM Snatch

06.11.21

CrossFit Clout – CrossFit

Warm-up

1 mile bike

2X

10 Sit-ups

8 Shoulder activations

6 Kip Swing

2-4 Pull-ups

5 HR Push-ups

Strength (8-6-4-2)

Bench Press
Increase weight each set working up to 90% 1RM for set of 2

Metcon (AMRAP – Rounds and Reps)

18 min

10 Single DB Split Jerk (left)

15 Weighted Sit-ups

50 DU

10 Single DB Slit Jerk (right)

15 T2B
50/35

5.31.2021

CrossFit Clout – CrossFit

View Public Whiteboard

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

5.28.2021

CrossFit Clout – CrossFit

View Public Whiteboard

Warm-up

400m Run

3X

Inch Worm down

12 Air Squats

Bear Crawl back

12 Hollow Rocks

Metcon (Time)

500m Row (buy-in)

4 Rounds

15 Wallballs

15 T2B

15 HSPU

500m Row (cash-out)

20/14

Metcon (6 Rounds for reps)

Strength
12 min every other min (EOM)

30 Sec AMRAP

DB Clusters

5.27.2021

CrossFit Clout – CrossFit

View Public Whiteboard

Warm-up

500m Row

2X

10 Banded Pull-a parts

10 X-walks

10 Banded Goodmornings

10 X-walks

10 Banded squats

10 Hollow Rocks

Metcon (AMRAP – Rounds and Reps)

15 Min
15/12 Cal Bike

12 Alt DB Snatch

12 single leg alt DB Hip Bridges

12 V-ups

50/35

Deadlift (1 Rep Max)