10.24.2020

CrossFit Clout – CrossFit

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Metcon (Time)

wod

**Emom 3 burpees

10 Overhead squats (155/105 lbs)

10 Box jump overs ( 24/20’’ box)

10 deadlifts (225/155)

10 Power cleans (205/125 lbs)

10 Toes to bar

10 Burpee muscle-ups

10 Toes to bar

10 Power cleans (205/125 lbs)

10 deadlifts (225/155)

10 Box Jump overs (24/10’’ box)

10 Overhead squats (155/105 lbs)

10.23.2020

CrossFit Clout – CrossFit

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Metcon (AMRAP – Reps)

WOD

Ascending Ladder for 12:00:

3 Push Presses 115/85

3 Toes to Bar

3 Calorie Bike Erg

Metcon (No Measure)

strength

2 Sets: 50′ Overhead Walking Lunge

2 Sets: 50′ Front Rack Walking Lunge

2 Sets: 50′ Back Rack Walking Lunge

10.21.2020

CrossFit Clout – CrossFit

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Metcon (Time)

Wod

For Time:

40/30 Calorie Row

20 Squat Snatches 115/85

40/30 Calorie Row

Metcon (No Measure)

Strength

Minute 1 – :30s Bottom of Overhead Squat Hold

Minute 2 – 50 Double-Unders

Minute 3 – 50′ Single DB Overhead Lunge

Minute 4 – Max Strict Handstand Pushups

10.20.2020

CrossFit Clout – CrossFit

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Metcon (AMRAP – Rounds and Reps)

WOD

AMRAP 16:

Buy-In: 75/50 Calorie Bike Erg

Time Remaining:

15 Box Jump Overs (24″/20″)

12 Chest To Bar Pull-Ups

9 Double Dumbbell Power Cleans 50’s/35’s

Metcon (No Measure)

STRENGTH

Partitioned as Desired:

2K Row

50 weighted Sit-Ups

5 Rope Climbs (15′)