7.7.2020

CrossFit Clout – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/24 Calorie Row

15 Deadlifts (225/155)

Metcon (No Measure)

STRENGTH – gymnastics capacitiy

AMRAP 8:

5 Burpees to Target (6″)

3 Kipping Handstand Push-ups

5 Burpees to Target (6″)

6 Kipping Handstand Push-ups

5 Burpees to Target (6″)

9 Kipping Handstand Push-ups



Add 3 Handstand Push-ups Each Round

7.6.2020

CrossFit Clout – CrossFit

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Metcon (Time)

WOD

21-15-9:

Toes to Bar

Power Snatches (95/65)

Directly Into…

9-15-21:

Calorie Bike

Overhead Squats (95/65)

Front Squat

On the 3:00 x 5 Sets:

Set 1: 10 Reps

Set 2: 8 Reps

Set 3: 6 Reps

Set 4: 4 Reps

Set 5: 2 Reps

Rest 2 Minutes Between Sets

*You’ll start a new set every 3 minutes [0-3-6-9-12]. This format ensures you have adequate rest between efforts.

7.4.2020

CrossFit Clout – CrossFit

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The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

7.3.2020

CrossFit Clout – CrossFit

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Metcon (Time)

WOD

5 Rounds For Time:

10 Front Squats (155/105)

20/15 Calorie Row

Metcon (Weight)

STRENGTH

On the 2:00 x 5 Sets:

1 Low Hang Power Clean

1 Push Jerk

1 Low Hang Squat Clean

1 Split Jerk

7.2.2020

CrossFit Clout – CrossFit

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Metcon (Time)

WOD

800 m run

21 power cleans (135/95)

400 m run

15 power cleans (135/95)

400 m run

9 power clean (135/95)

25 HRPU

Metcon (No Measure)

STRENGTH

3 rounds

10 t2b

20 v ups

30 ab mat sit ups