3.18.2020
CrossFit Clout – CrossFit
Metcon (Time)
WOD with home gym
30 BS
30 DL
30 bench press
20 BS
20 DL
20 bench press
10 BS
10 DL
10 bench press
Strength
50 sit ups
50 v ups
50 russian twists
Weights should be light, medium, heavy
Home wod (2nd round is also 6 minute amrap)
WOD Home with and without equipment
6 minute amrap
2 DB or odd object reverse lunge, 20 DU or lateral hops over odd objects
4 DB or odd object reverse lunge, 20 DU or lateral hops over odd objects
6 DB or odd object reverse lunge, 20 DU or lateral hops over odd objects
Increase by 2 reps each round
Rest 2 minutes then
2 single arm DB Power snatch or odd object ground to OH, 20 DU or lateral hops over odd objects
4 single arm DB Power snatch or odd object ground to OH, 20 DU or lateral hops over odd objects
6 single arm DB Power snatch or odd object ground to OH, 20 DU or lateral hops over odd objects
Increase ny 2 reps each time
