6.1.2020

CrossFit Clout – CrossFit

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Metcon (No Measure)

WOD – home version

AMRAP 15:

1 Round of “Strict Cindy” + 1 Double DB Power CJ (table rows for the pull ups if no bar) (odd object if no DB)

1 Round of “Strict Cindy” + 2 Double DB Power CJ

1 Round of “Strict Cindy” + 3 Double DB Power CJ

Continue to add (1) DB CJ per round.

STRENGTH

5 Giant Sets:

8 Tempo Bench Press (5s negative only)

8 Tempo Double DB Bent Over Row (5s negative only)

Metcon (AMRAP – Rounds and Reps)

WOD – gym version

AMRAP 15:

1 Round of “Strict Cindy”

1 Double Dumbbell Power Clean and Jerk

1 Round of “Strict Cindy”

2 Double Dumbbell Power Clean and Jerk

1 Round of “Strict Cindy”

3 Double Dumbbell Power Clean and Jerk



Add (1) Dumbbell Power Clean and Jerk Per Round

Dumbbells: 50’s/35’s

Front Squat

On the 1:30 x 7 Sets:

2 Front Squat

4 Back Squats

score is your FS weight for 2 reps