WOD Fri Nov 1

Work

CrossFit Games Open WOD 20.4

For time:

30 box jumps @ 24/20
15 clean and jerks @ 95/65
30 box jumps @ 24/20
15 clean and jerks @ 135/85
30 box jumps @ 24/20
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

Time cap: 20 minutes

Scaled (Ages 16-54)

♀20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75-

95-115-135 lb.

♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95-

115-135-155-185 lb.

7am Class

Warm-Up

10 min bike for calories. (2 mins light, 2 mins mod, 1 min hard. Repeat.)

Deadlifts

1x10 @ light. 2x8 @ moderate. 2x6 @ heavy moderate. 1x4 @ heavy.

Body Building: 3x10 (building each round)

  • back flies

  • DB bench

  • DB bicep curls

  • chest flies

  • Arnold press

  • skull crusher

  • lateral raise

  • front raise

  • bent over DB row

  • DB seated press

  • DB tricep extensions

Jason TrinhComment