CrossFit WOD, November 22, 2021

11/22/2021

Metcon
– Superset the 2 movements below.
– Rest 2-3min. between sets
Front Squat (5 x 5)
Your goal is to try and lift 2.5-5% more weight than last week.
Power Clean (5 x 3)
Your goal is to lift more than last week, but don’t go over about 90% effort. Keep good quality reps priority. Hitting higher percentages on the squat is what’s most important today!
Front Squat (5×5)
Power Clean (5×3)

Fitness
Metcon (AMRAP – Reps)
3min. AMRAP:
8 Barbell Hang Cleans (45/35lbs.)
8 Barbell Front Squats

3min.
8 Cal Assault Bike
8 Sumo Deadlift High Pulls (45/35lbs.)

3min. AMRAP:
8 Barbell Hang Cleans (45/35lbs.)
8 Barbell Front Squats

3min.
8 Cal Assault Bike
8 Sumo Deadlift High Pulls (45/35lbs.)

REST 1MIN. AFTER EVERY AMRAP
*Ladies only have to do 6 cals

Level 1
Metcon (AMRAP – Reps)
3min. AMRAP:
8 Barbell Hang Cleans (75/55lbs.)
8 Barbell Front Squats

3min.
8 Cal Assault Bike
8 Sumo Deadlift High Pulls (75/55lbs.)

3min. AMRAP:
8 Barbell Hang Cleans (75/55lbs.)
8 Barbell Front Squats

3min.
8 Cal Assault Bike
8 Sumo Deadlift High Pulls (75/55lbs.)

REST 1MIN. AFTER EVERY AMRAP
*Ladies only have to do 6 cals

Level 2
Pass the Gravy Please (AMRAP – Reps)
3min. AMRAP:
8 Barbell Hang Cleans (95/65lbs.)
8 Barbell Front Squats

3min.
8 Cal Assault Bike
8 Sumo Deadlift High Pulls (95/65lbs.)

3min. AMRAP:
8 Barbell Hang Cleans (95/65lbs.)
8 Barbell Front Squats

3min.
8 Cal Assault Bike
8 Sumo Deadlift High Pulls (95/65lbs.)

REST 1MIN. AFTER EVERY AMRAP
*Ladies only have to do 6 cals

This is much harder than it looks! Get ready to really dig deep today 🙂

Sumo Deadlift High Pulls:

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