7.1.2020

CrossFit Clout – CrossFit

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Metcon (Weight)

WOD

On the 4:00 x 5 Rounds:

5 Devil Presses (50’s/35’s)

10 Over-and-Back Hops Over Dumbbells

15 Double Dumbbell Squats (50’s/35’s)

10 Over-and-Back Hops Over Dumbbells

5 Devil Presses (50’s/35’s)

Metcon (No Measure)

STRENGTH

3 Giant Sets:

30 Banded Good Mornings

15 Alternating Pistols

10 Pausing Weighted Glute Bridges

Rest 2 Minutes Between Sets

6.30.2020

CrossFit Clout – CrossFit

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Metcon (Time)

Wod

100 Double Unders, 50 AbMat Sit-ups

25 Kipping Handstand Push-ups

80 Double Unders, 40 AbMat Sit-ups

20 Kipping Handstand Push-ups

60 Double Unders, 30 AbMat Sit-ups

15 Kipping Handstand Push-ups

40 Double Unders, 20 AbMat Sit-ups

10 Kipping Handstand Push-ups

20 Double Unders, 10 AbMat Sit-ups

5 Kipping Handstand Push-ups

Metcon (No Measure)

spend 10 minutes working

strict pull ups, work on one step harder than you can do. If you have strict, work volume OR make weighted. if you can do weighted, go heavier…

in between sets of pull ups, 10 hollow rocks an 10 supermans for a total of 3 x10

6/29/2020

CrossFit Clout – CrossFit

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Metcon (AMRAP – Rounds and Reps)

WOD

AMRAP 18:

6 Bar Muscle-ups

9 Push Presses (135/95)

15 Deadlifts (135/95)

21 Wallballs (20/14)

Metcon (No Measure)

STRENGTH

3 Giant Sets:

9 Double Kettlebell Hang Clean (53’s/35’s)

50′ Double Kettlebell Front Rack Walking Lunge (53’s/35’s)

Max Unbroken Strict Ring Dips

Rest 2 Minutes Between Sets