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.

Optional Workout:

Strength

Front Squats
6 Sets, resting as needed between (~2:00):
Set #1 - 3 Reps @ 80%
Set #2 - 1 Rep @ 83%
Set #3 - 3 Reps @ 80%
Set #4 - 1 Rep @ 86%
Set #5 - 3 Reps @ 80%
Set #6 - 1 Rep @ 89%

Work

“Open Concept”

AMRAP 5:
70/50 Calorie Row
Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:
50 Wallballs (20/14)
Max Calorie Row

CompTrain

11:30am CT: Clean & Jerks building to expected Open barbell weight

6:30pm CT:
3 Rounds, resting 1:00 between:
18/15 Cal Bike
12 Front Squats @ 155/105
8 Single Arm Dumbbell Hang Clean and Jerks @ 70/50

7am E-Fit Class

• 4x8 DB Box step ups

• 4x12 lateral squat steps

• 4x6/leg pistols (slow decent)

• 4x10 single leg RDL

• 4x8 Bulgarian split squats

• 4x8 BB single leg glute bridges

• 4x6 weighted glute raises

*After each set*

• 12 back flies

• 10 banded face rows

• 10 banded dead bugs

• 5 upside down KB press/arm