11-1-2019

 

 

Crossfit Open 20.4

Warm-up

2 Sets

10 Burpees

10 Plate Hops

3 Bear Complex (1 complex=Deadlift, Hang Clean, Front Squat, Push Press, Back Squat, Push Press)

10 Barbell Elbow Punches

Mobility

PVC

:30 Prayer Stretch

Specific Warm-up

Clean and Jerk to weight expect to reach during the WOD (Practice Power Cleans and Squat Cleans as necessary)

2 Box Jumps

2 Clean & Jerks at moderate weight

4 Pistols

2 Clean & Jerks at moderate weight

WOD

30 Box Jumps (24″/20″)

15 Clean & Jerks (95/65)

30 Box Jumps

15 Clean & Jerks (135/85)

30 Box Jumps

10 Clean & Jerks (185/115)

30 Single-Leg Squats

10 Clean & Jerks (225/145)

30 Single-Leg Squats

5 Clean & Jerks (275/175)

30 Single-Leg Squats

5 Clean & Jerks (315/205)

*Time Cap: 20 minutes