CrossFit WOD, November 15, 2021

11/15/2021

Metcon
– Superset the 2 movements below.
– Rest 2-3min. between sets
Front Squat (5 x 5)

Power Clean (5 x 3)
Looking for 70% effort on these today with solid form. Drop each lift and reset. Focus on solid technique today. Should actually feel really light after the front squat.

Front Squat (5×5)
Power Clean (5×3)

Fitness
Metcon (AMRAP – Reps)
Get as far as possible in 15min…

5 Rounds:
5 Double DB Hang Power Cleans
5 Toes-To-Rig

Immediately into;

5 Rounds
8 Knee Push-Ups (in the dumbbells)
6 DB Lunges

If you finish, put your time in the comments!

Mens’s Weight: 15lb.
Women’s Weight: 10lbs.

Level 1
Metcon (AMRAP – Reps)
Get as far as possible in 15min…

5 Rounds:
5 Double DB Hang Power Cleans
5 Hanging Knee Raises

Immediately into;

5 Rounds
8 Push-Ups (in the dumbbells)
6 DB Lunges

Immediately into;

5 Rounds:
5 Double DB Hang Power Cleans
5 Hanging Knee Raises

Immediately into;

5 Rounds
8 Push-Ups (in the dumbbells)
6 DB Lunges (Left = Right = 2 reps)
If you finish, put your time in the comments!

Mens’s Weight: 35lb.
Women’s Weight: 25lbs.

Level 2
Pecan Pie (AMRAP – Reps)
Get as far as possible in 15min…

5 Rounds:
Get as far as possible in 15min…

5 Rounds:
5 Double DB Hang Power Cleans
5 Toes-To-Bar

Immediately into;

5 Rounds
8 Push-Ups (in the dumbbells)
6 DB Lunges

Immediately into;

5 Rounds:
5 Double DB Hang Power Cleans
5 Toes-To-Bar

Immediately into;

5 Rounds
8 Push-Ups (in the dumbbells)
6 DB Lunges (Left = Right = 2 reps)
If you finish, put your time in the comments!

Mens’s Weight: 50lb.
Women’s Weight: 35lbs.

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