5.18.2020
CrossFit Clout – CrossFit
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 4: 1 Squat Snatch
Minute 5: 1 Squat Snatch
Minute 6: 1 Squat Snatch
Minute 7: 1 Squat Snatch
Minute 8: 1 Squat Snatch
Minute 9: 1 Squat Snatch