CrossFit WOD, November 4, 2019

CF 11042019

Skill
Clean and Jerk (5-5-3-3-2-2)
10 minute clock: Work up in weight each set prepping for WOD. 70% Should be last set or near the weight of heaviest round you hope to accomplish in WOD.
Clean and Jerk (Sets of 5)
10 minute clock – sets of 5 clean and jerks. Practice good timing and tempo.

Metcon
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

Put total reps completed in the notes if you don’t finish within the time cap
Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)
For time:

30 box jumps, 24 / 20 in.
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in.
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in.
10 clean and jerks, 115 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 lb / 14 lb
5 clean and jerks, 155 / 115 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

If you don’t finish within the time cap, put total reps completed in the Notes