5.13.2020

CrossFit Clout – CrossFit

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Metcon (No Measure)

WOD – home gym

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

12 Dumbbell Thrusters (or odd object)

21 Over-and-Back Dumbbell Hops

9 Dumbbell Clean and Jerks

21 Over-and-Back Dumbbell Hops

6 Devils Press

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

6 Devils Press

21 Over-and-Back Dumbbell Hops

9 Dumbbell Clean and Jerks

21 Over-and-Back Dumbbell Hops

12 Dumbbell Thrusters

STRENGTH

Alternating Double Tabata x 4 Rounds:

A) 40 Seconds Flutter Kicks, 20 Seconds Rest

B) 40 Seconds Hollow Rocks, 20 Seconds Rest

Metcon (Weight)

WOD – gym version

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

12 Thrusters (50’s/35’s)

21 Over-and-Back Dumbbell Hops

9 Clean and Jerks (50’s/35’s)

21 Over-and-Back Dumbbell Hops

6 Devils Press (50’s/35’s)

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

6 Devils Press (50’s/35’s)

21 Over-and-Back Dumbbell Hops

9 Clean and Jerks (50’s/35’s)

21 Over-and-Back Dumbbell Hops

12 Thrusters (50’s/35’s)

Metcon (Weight)

STRENGTH – gym

4 Giant Sets:

12 Dimmel Deadlifts (VIDEO: https://youtu.be/YGSdeOvpc-Q)

9 Romanian Deadlifts (VIDEO: https://youtu.be/YGSdeOvpc-Q)

6 Deadlifts