CrossFit Clout – CrossFit

Metcon (Time)

A.

Every 3 minutes, for 15-18 minutes (5-6 sets):

Bench Press @ 20X1 tempo Perform the following reps and percentages:

* Set 1 – 3 reps @ 65% of 1-RM

* Set 2 – 2 reps @ 75%

* Set 3 – 1 rep @ 85%

* Set 4 – 1 rep @ 90-95%

* Set 5 – 1 rep @ 101-103%

* Set 6 (optional) – Exceed Set 5 weight

B.

Four rounds for time of:

Run 400 Meters

15 Push Presses (135/95 lbs)

FITNESS

A.

Four sets of:

Dumbbell or Barbell Bench Press x 8-10 reps @ 20X1

Rest 45 seconds

Supine Ring Rows x 8-10 reps @ 2111

Rest 45 seconds

Single-Leg Hip Bridge x 8-10 reps each leg @ 30X1

Rest 45 seconds

B.

Four rounds for time of:

Run 400 Meters

15 Push Presses