Oct 31, 2019
CrossFit Open Workout 20.4
For time:
- 30 Box Jumps
- 15 Clean and Jerks (95/65)
- 30 Box Jumps
- 15 Clean and Jerks (135/95)
- 30 Box Jumps
- 10 Clean and Jerks (185/115)
- 30 Single Leg Squats
- 10 Clean and Jerks (225/145)
- 30 Single Leg Squats
- 5 Clean and Jerks (275/175)
- 30 Single Leg Squats
- 5 Clean and Jerks (315/205)
20:00 time cap
Oct 30, 2019
Strength
1a) Single Leg Elevated Hip Thrust (pause :01 at top each rep)
1b) Waiter’s Walk
1c) Horizontal Ring Row
Conditioning
Complete as many rounds as possible in 5:00:
- 5 Strict Pull Ups
- 20 Double Unders
Rest 3:00
Complete as many rounds as possible in 5:00:
- 8 Jumping Lunges
- 12 Single Arm Push Press (35/50)
Oct 29, 2019
Conditioning
Every minute on the minute for 30:00:
- Minute 1 – 7 Power Snatch (115/75)
- Minute 2 – 12 Burpees
- Minute 3 – 12/9 Calories
Oct 28, 2019
Strength
Power Clean from position 2
- build to a heavy single
- drop 20% and perform 3 sets of 2 reps
All reps are performed with a :05 lower from position 1 to position 2 and a :02 pause at position 2 before completing the lift.
Conditioning
5 Rounds for time:
- 20 Alternating Dumbbell Hang Snatch (35/50)
- 15 Box Jumps with step down
- 10 Toes to Bar
Oct 27, 2019
Strength
Back Squat
- build to a heavy set of 2
The first rep is performed with a :10 pause in the bottom. The second rep has no tempo restriction.
Conditioning
Every 2:00 for 8 rounds:
- 8 Thrusters (65/95)
- 10/7 Calories
