CrossFit Clout – CrossFit

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Metcon (AMRAP – Rounds and Reps)

WOD/ STRENGTH- home gym

AMRAP 12:

50 Air Squats

7 Strict Pull-ups (or table rows or DB rows)

10 Double Dumbbell Power Cleans ( or odd object)

STRENGTH

On the 1:30 x 6 Sets:

Weighted Split Squat Complex

Unweighted Split Squat Complex

1 Split Squat Complex:

7 Bottom Range Split Squats

7 Top Range Split Squats

7 Full Range Split Squats

Metcon (AMRAP – Rounds and Reps)

WOD – Gym version

3 Rounds:

50 Air Squats

7 Ring Muscle-ups

10 Hang Power Cleans (135/95)

Squat Snatch (9×1)

On the Minute x 9:

Minute 1: 1 Squat Snatch

Minute 2: 1 Squat Snatch

Minute 3: 1 Squat Snatch

Minute 7: 1 Squat Snatch

Minute 8: 1 Squat Snatch

Minute 9: 1 Squat Snatch