CrossFit – Mon, Mar 20

CrossFit Clout – CrossFit

Warm Up (No Measure)

20 Second Down Dog

20 Second Right Leg Spiderman

20 Second Right Leg Samson

20 Second Right Leg Pigeon

20 Second Down Dog

20 Second Left Leg Spiderman

20 Second Left Leg Samson

20 Second Left Leg Pigeon

20 Second Air Squats

20 Second Standing Calf Raise

15 Second Frog Hops

15 Second Slow Burpees

15 Second Single Unders

Overhead Squat (build to a heavy triple)

Metcon (AMRAP – Reps)

3 Rounds For Total Reps:

1 Minute Chest to Bar Pull-ups

1 Minute Overhead Squats

1 Minute Double Unders

1 Minute Power Snatches

1 Minute Bar-Facing Burpees

1 Minute Rest

Barbell: (75/55)

CrossFit – Sat, Mar 18

CrossFit Clout – CrossFit

Warm Up (No Measure)

400m Run

30 Second Down Dog

15 Second Standing Calf Raises

15 Second Knuckle Draggers

30 Second Box Step-Ups

30 Second Pigeon on Box

30 Second Spiderman on Box

30 Second Samson on Box

Down With The Strictness (AMRAP – Rounds and Reps)

TEAMS OF 2, AMRAP 25:

[PARTNER 1]

3 Strict Pull-ups

6 Power Cleans (115/85)

9 Box Jumps (24″/20″)

[PARTNER 2]

400 Meter Run

CrossFit – Fri, Mar 17

CrossFit Clout – CrossFit

Warm Up (No Measure)

30 Second Altrenating Reverse Lunge

20 Second Knuckle Draggers

20 Second Alternating Quad Stretch

20 Second Bottom Squat Hold

30 Second Down Dog to Push-Ups

30 Second Active Spiderman

30 Second Active Samson

30 Second Air Squats

Thruster (Build to a heavy 5)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

21 AbMat Sit-ups

15 Push-ups

9 Thrusters (95/65)

CrossFit – Thu, Mar 16

CrossFit Clout – CrossFit

Warm Up (No Measure)

1 Minute Row Easy

30 Second Down Dog

30 Second Active Spiderman

30 Second Active Samson

45 Second Row Moderate

30 Second Knuckle Draggers

30 Second Down Dog to Push-Ups

30 Second Air Squats

Metcon (Time)

3 Rounds For Time:

1,000-800-600 Meter Row

50-40-30 Dumbbell Reps (50/35)’s

5-4-3 Rope Climbs (15′)

Round 1: Deadlifts

Round 2: Bench Press

Round 3: Front Squats

After Party (No Measure)

3 Supersets:

10 Supinated Grip Ring Rows

20 Single Leg Glute Bridges (10 Each Side)

Rest 1:30 Between Sets

CrossFit – Wed, Mar 15

CrossFit Clout – CrossFit

Metcon (Time)

2 Rounds For Time:

400 Meter Run

21 Push Jerks (135/95 = RX+)(95/65=RX)

120 Double Unders

Time Cap: 15 Minutes

Strength (Weight)

Push Jerk + Split Jerk

Build to a heavy single

Warm Up (No Measure)

400m Run

30 Second Down Dog

15 Second Standing Calf Raise

15 Second Knuckle Draggers

15 Second Alternating Quad Stretch

15 Second Single Unders

20 Second Down Dog to Push-Ups

20 Second Single or Double Unders

…then

Barbell Warmup

15 Seconds Good Mornings

15 Seconds Back Squats

15 Seconds Elbow Rotations

15 Seconds Press and Reach

15 Seconds Stiff Legged Deadlift

15 Seconds Front Squat