1.17.2019

CrossFit Clout – CrossFit

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Metcon (AMRAP – Rounds and Reps)

WOD

18 minute AMRAP

21 wall balls

15 calorie row

9 hang snatch

back rack lunge

8 reps per leg

super set with single leg DL

Single Leg Deadlift

superset with back rack lunge

8 reps each leg

rest 2 minues then start at the top 4-5 sets, 20 minute cap

1.16.2019

CrossFit Clout – CrossFit

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Metcon (Time)

WOD

22 DL (225/155)

200′ famers carry

22 DB thrusters (35/20)

250 m row

22 pull ups

500 m row

22 FS (96/65)

1000 meter row

Metcon (Weight)

STRENGTH

10 minute EMOM

2 push press – heavy

1.15.2019

CrossFit Clout – CrossFit

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Metcon (AMRAP – Reps)

WOD

“Annie and Friends”

15 minute AMRAP

50-40-30-20-10

double unders

sit ups

immediately into

10-20-30-40-50

KB swings

pull ups

RX+ 1-2-3-4-5 muscle ups instead of pull ups

DB Bench press, superset with DB rows

20 minutes work

5×10

DB bench press

straight into DB bent over rows (5×10 each arm)

rest 2 minutes between sets

1.14.2019

CrossFit Clout – CrossFit

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Metcon (AMRAP – Rounds and Reps)

WOD

5, 3 minute AMRAPS

10 hang power cleans 115/75

10 toes to bar

10 front squats (115/75)

10 burpees over the bar

RX + is adding reps each time. If you do 10 reps the first time and make it through, do 11, 12,13….

Score is the # of reps you end on (10, 11, 12…)

Metcon (Weight)

STRENGTH

Split squat (5 reps each leg)

super set with:

10 lateral barbell lunges (left + right = 1)

Starting weight should be with just the bar then build

Rest 2 minutes, then repeat sets until 20 minutes.