CrossFit WOD, November 18, 2021

11/18/2021

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

Hang Power Clean (5×2)
Hit this at 80-90% effor today for all sets. You can drop between reps or just hang onto it. No matter what you do, just make form a priority, and really sweep that bar into the hips and get good lifts in. You should be able to lift more from the hang than from the floor.

Back Squat (5×5)
Hang Power Clean (5×2)

Fitness
Metcon (AMRAP – Reps)
4 Rounds:
1min. of Max Barbell Overhead Squats (PVC)
1min. of Max American KB Swings (25/18lb.)
1min. of Box Step Overs (20/12")
1min. of Rest

Level 1

Level 2
Apple Pie (AMRAP – Reps)
4 Rounds:
1min. of Max Barbell Overhead Squats (45/35lbs.)
1min. of Max American KB Swings (53/35lb.)
1min. of Box Jumps (24/20")
1min. of Rest

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