4.9.2021

CrossFit Clout – CrossFit

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Warm-up (No Measure)

Warm Up

400 M Run

3X

10 Hanging Knee Raise

5-10 Pull-ups

10 Walking Lunges

10 BB Good Mornings

Metcon (AMRAP – Rounds and Reps)

WOD

AMRAP 18:

10 Broad Jump

8 Double KB Front Rack Box Step-up 1.5/1 pood

200m Row

6 Ring Support Leg Raise

Deadlift

4*-4-3*-3-2*-2-2

*Increase weight

4.8.2021

CrossFit Clout – CrossFit

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Warm-up (No Measure)

Warm Up

400 M Run

2X

10 Flutter kicks

10 Shoulder activations

10 Kip Swings

3-5 Strict Pull-ups

10 HR Push-ups

Metcon (No Measure)

STRENGTH

Weighted Pull-ups & Dips

10 x 2 Weighted Pull-up

Then

10 x 2

Weighted Dips

Metcon (Time)

WOD

3 RFT:

20 Med ball Russian Twist 20/14

10 Hang Power Snatch

95/65

30 DU

4.7.2021

CrossFit Clout – CrossFit

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Warm-up (No Measure)

Warm Up

3X

Mobility Burpee (down)

10 Push-ups

Power Skip w/reach (back)

10 Sit-ups

Split Jerk Progression

Weightlifting: Split Jerk Progression

3 x

50’ Quaking OH Carry

10 Hollow Body Rocks

50’ Quaking OH Walking Lunge

10 Hollow Body Rocks

(Quaking set up: use red bands, doubled over, to suspend light KB or change plates from each end of a 35lb or training bar)

Then

4 x

2 Jerk Balance (increase weight each set)

4(per side) Bottom-up KB Press

score is heaviest weight on the 2 jerk balances

Metcon (No Measure)

WOD

Bike Tabata

Alternate between 100% effort for 20 Seconds and 50% for 10 Seconds, 8 rounds

Then

Ring Mountain Climber Tabata

4.6.2021

CrossFit Clout – CrossFit

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Warm-up (No Measure)

Warm Up

2X

250 M Row

8 Single Leg Hip Bridges(hard count)

8 V-Up

8 KB Goblet Squat

8 Russian KB Swing

Empty Barbell

5 Deadlift

5 High Hang Power Clean

5 Hang Power Clean

5 Squat Clean

5 Front Squat

Squat Clean

Clean

3 Complexes of

1 Power Clean

1 Hang Power Clean

1 High Hang Power Clean

Then

3 Complexes of

1 Squat Clean

1 Hang Squat Clean

1 Front Squat

Ascend in weight each set

Score is heaviest weight for squat clean complex

Metcon (Time)

WOD

For time:

10-12-14-16-18

Box Jumps

10-8-6-4-2 Devils Press (50/35)

4.5.2021

CrossFit Clout – CrossFit

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Warm-up (No Measure)

Warm Up

2 min Bike

5×5

Samson Lunge

Wall Walks

Banded Pass Through

Banded Pull Apart

HR Push-up

Metcon (AMRAP – Reps)

WOD

AMRAP 5:

8 HSPU

12 Sumo DL HP (75/55)

15/12 Cal Row

Rest 2 min

5 AMRAP:

10 HSPU

8 Sumo DL HP (95/75)

15/12 Row

Rest 2 min

AMRAP 5:

12 HSPU

4 Sumo DL HP (115/95)

15/12 Row

press complex

10 EMOM

1 Shoulder Press

2 Push Press

Increase Weight per round