3.16.2020
CrossFit Clout – CrossFit
Metcon (Time)
GYM WOD
for time
21 power snatch (95/65)
5 rounds of cindy
21 OHS (95/65)
5 rounds of cindy
21 squat snatch (95/65
1 round of cindy = 5 pull ups, 10 push ups, 15 squats
Back Squat
on the
0:00 9 reps
2:00 7 reps
4:00 5 reps
6:00 3 reps
8:00 1 rep
9:30 1 rep
11:00 1 rep
12:30 1 rep
14:00 1 rep
Metcon (Time)
HOME GYM WOD
10 Single DB hang C/J, 50 lateral jump squats
20 Single DB hang C/J, 50 lateral jump squats
30 Single DB hang C/J, 50 lateral jump squats
40 Single DB hang C/J, 50 lateral jump squats
50 Single DB hang C/J, 50 lateral jump squats
change arm every 5 reps
*lateral jump squat is air squat followed by a two foot hop laterally over the DB
NO DUMBELLS?
5 inch worms (in place) , 50 lateral jump squats
10 inch worms (in place) , 50 lateral jump squats
15 inch worms (in place) , 50 lateral jump squats
20 inch worms (in place) , 50 lateral jump squats
25 inch worms (in place) , 50 lateral jump squats
https://youtu.be/3ABHyrPDgsU click for walkout
