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Open WOD 20.4

Friday, November 1st, 2019


METCON: (Part One)

WORKOUT 20.4

For time:

30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.

♀ 20-in. box♂ 24-in. box

Time cap: 20 minutes

WORKOUT VARIATIONS

Rx’d (Ages 16-54)

Masters 55+

♀ 20-in. box, 14-lb. med-ball step-up, C&J 65-75-95-105- 125-145 lb.

♂ 24-in. box, 20-lb. med-ball step-up, C&J 95-115-135- 155-185-205 lb.

Scaled Masters 55+

♀ 16-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75- 85-105 lb.

♂ 20-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105- 125-145 lb.

NOTES

After the call of “3, 2, 1 … go,” the athlete may perform 30 box jumps followed by 15 clean and jerks, then 30 box jumps followed by 15 clean and jerks at a heavier weight, then 30 box jumps followed by 10 clean and jerks, increasing the weight again. Next, the athlete performs 30 single-leg squats followed by 10 clean and jerks, then 30single-leg squats followed by 5 clean and jerks, and nally,30 single-leg squats followed by 5 clean and jerks. Again, the weight of the clean and jerk increases each round.

Athletes may set up multiple barbells. If one barbell is used, the athlete may receive assistance changing the load on the bar. Receiving any assistance other than adjusting loading is not permitted unless safety is an immediate concern.

TIEBREAK

If the athlete completes the entire workout prior to the 20-minute time cap, their score will be their total time, and there will be no tiebreaker.

If the athlete is not able to complete the entire workout in the allotted time, a tiebreaker will be factored into their score. During the workout, be sure to note the athlete’s time at the end of each set of box jumps and single-leg squats. When the athlete submits their score,there will be a space for their nal rep count and an additional eld for them to enter the elapsed time at which they completed their nal rep of box jumps orsingle-leg squats. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher. Do NOT use a countdown timer.

♀ 20-in. box, single-leg squat, C&J 65-85-115-145-175-205 lb.

♂ 24-in. box, single-leg squat, C&J 95-135-185-225- 275-315 lb.

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.

Teenagers 14-15

♀ 20-in. box, single-leg squat, C&J 35-55-75-95-105-115 lb.

♂ 24-in. box, single-leg squat, C&J 65-95-115-135-155-185 lb.

Scaled Teenagers 14-15

♀ 20-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75- 85-95 lb.

♂ 24-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105- 125-145 lb.

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