CrossFit Barwon – CrossFit

Speed

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Warm-up

Warm-up (No Measure)

Walking lunges to “Ride It”

Clean and jerk mixed with pistol work

– Muscle clean to press

– Box step down

– Power clean to push press

– Side of the box pistol

– Full clean and push jerk

– Pistol to low box

– Full clean to split jerk

– Pistol with counter weight

Spend 10 minutes workout towards your 4th weight.

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