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Friday, November 1, 2019

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CrossFit Open 20.4

WOD Review then warm up all together: 60-sec row, 10 leg swings, 20 sec Spiderman and pigeon str, 5 down dog to push-up, 20sec/leg wall calf str, bottom of squat grind, 5 BB deads, 5 BB clean and jerks

WOD Prep

10 min to build up to BB weights for C&J and prep for pistols/ MB box step-ups

WOD

For time:

30 Box jumps, (24/20) (55+ Sc: 20/16)

15 Clean and jerks, (95/65) (55+ 95/65) (55+ SC 45/35

30 BJ

15 C&J (135/85) (55+ 115/75) (55+ SC 65/45)

30 BJ

10 C&J (185/115) (55+ 135/95) (55+ SC 85/65)

30 Single-leg squats (55+ MB step-ups 20/14)

10 C&J (225/145) (55+ 155/105) (55+ SC 105/75)

30 SL squats (55+ MB SU)

5 C&J (275/175) (55+ 185/125 (55+ SC 125/85)

30 SL squats (55+ MB SU)

5 C&J (315/205). (55+ 205/145) (55+ SC 145/105)

Time cap: 20 minutes

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