1.17.2020

CrossFit Clout – CrossFit

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Metcon (Time)

WOD

3 rounds

7 power snatches (75/55)

7 toes to bar

7 box jumps

50/35 cal row/bike

3 rounds

7 power snatches (75/55)

7 toes to bar

7 box jumps

50/35 cal row/bike

3 rounds

7 power snatches (75/55)

7 toes to bar

7 box jumps

1.14.2020

CrossFit Clout – CrossFit

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Metcon (Time)

WOD

3 rounds

12 burpee over dumbell

18 c2b pullups

directly into

3 rounds

12 alt DB snatches (70/50)

18/12 cal assault bike

Metcon (No Measure)

STRENGTH

minute 0-5

3 tempo negative strict hspu

5 strict toes to bar

minute 5-10

max effort wall walk

minute 10-15

5 strict ring dips

5 pausing ring rows

1.13.2020

CrossFit Clout – CrossFit

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Metcon (Time)

WOD

3 rounds

50 air squats

10 power cleans (135/95)

Back Squat

waves:

set 1 – 4 reps

set 2 – 3 reps

set 3 – 2 reps

3 mins rest

set 4 – 4 reps

set 5 – 3 reps

set 6 – 2 reps

3 mins rest

set 7 – 4 reps

set 8 – 3 reps

set 9 – 2 reps

move with a purpose…climb

Metcon (No Measure)

STRENGTH

EOMOM – 10 minutes

3 power cleans

1 split jerk