10.29.2018

CrossFit Clout – CrossFit

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Metcon (Time)

WOD

“Blitz”

5 rounds for time

20/14 calorie row

10 power clean and jerk (115/80)

Metcon (No Measure)

STRENGTH

Snatch complex

5 sets

power snatch + ohs + snatch balance + hang snatch

stamina squatting

alternating in 10 min emom

odd – 3 front squats

even – 6 back squatys

barbell at 55% of 1rm for Front squat for BOTH lifts