CrossFit WOD, November 24, 2021

11/24/2021

Metcon
Superset the 2 movements below.
– Rest 2-3min. between sets
Back Squat (5×5)
Your goal is to try and lift 2.5-5% more weight than last week.
Hang Power Clean And Jerk (5×2)
Get something on the bar that feels like 75-80% effort. Drop each rep, but make sure to pick up the 2nd rep within 5-10sec. Focus on a split jerks specifically.
Back Squat (5×5)
Hang Power Clean and Jerk (5×2)

Fitness
Metcon (AMRAP – Reps)
6min. AMRAP:

1 DB Thruster
2 Sit Ups
3 DB Thrusters
4 Sit Ups
5 DB Thrusters
6 Sit Ups
7 DB Thrusters
8 Sit Ups
… Keep adding 1 rep
Men’ Weight: 15s
Women’s Weight: 10s
C.
Rest 3min. after part B.
Metcon (AMRAP – Reps)
6min. AMRAP:

1 Double DB Snatch
2 Burpees
3 Double DB Snatches
4 Burpees
5 Double DB Snatches
6 Burpees
7 Double DB Snatches
8 Burpees
… Keep adding 1 rep

Level 1
Metcon (AMRAP – Reps)
6min. AMRAP:

1 DB Thruster
2 Hanging Knee Raises
3 DB Thrusters
4 Hanging Knee Raises
5 DB Thrusters
6 Hanging Knee Raises
7 DB Thrusters
8 THanging Knee Raises
… Keep adding 1 rep
Men’ Weight: 35s
Women’s Weight: 20s
C.
Rest 3min. after part B.
Metcon (AMRAP – Reps)
6min. AMRAP:

1 Double DB Snatch
2 Burpees
3 Double DB Snatches
4 Burpees
5 Double DB Snatches
6 Burpees
7 Double DB Snatches
8 Burpees
… Keep adding 1 rep

Level 2
I Can’t Eat Anymore (AMRAP – Reps)
6min. AMRAP:

1 DB Thruster
2 Toes-To-Bar
3 DB Thrusters
4 Toes-To-Bar
5 DB Thrusters
6 Toes-To-Bar
7 DB Thrusters
8 Toes-To-Bar
… Keep adding 1 rep
Men’ Weight: 45s
Women’s Weight: 30s
C.
Rest 3min. after part B.
Metcon (AMRAP – Reps)
6min. AMRAP:

1 Double DB Snatch
2 Burpees
3 Double DB Snatches
4 Burpees
5 Double DB Snatches
6 Burpees
7 Double DB Snatches
8 Burpees
… Keep adding 1 rep

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