CrossFit WOD for Friday 11/1

CGO 20.4 – Rx Divison

for time:
30 box jumps/step-ups, 24/20″
15 clean & jerks, 43/29kg
30 box jumps/step-ups, 24/20″
15 clean & jerks, 43/29kg
30 box jumps/step-ups, 24/20″
10 clean & jerks, 84/52kg
30 single-leg squats
10 clean & jerks, 102/65kg
30 single-leg squats
5 clean & jerks, 124/79kg
30 single-leg squats
5 clean & jerks, 142/93kg

CGO 20.4 – Scaled

for time:
30 box jumps/step-ups, 24/20″
15 clean & jerks, 65/35
30 box jumps/step-ups, 24/20″
15 clean & jerks, 95/55
30 box jumps/step-ups, 24/20″
10 clean & jerks, 52/34kg
30 single-leg squats
10 clean & jerks, 61/43kg
30 single-leg squats
5 clean & jerks, 70/52kg
30 single-leg squats
5 clean & jerks, 83/61kg

Post score/time to whiteboard!

CrossFit WOD for Saturday 11/2

in teams of 2, for time:
250 wall ball, 20/14lbs
35 muscle-ups/strict c2b
400m run together
55 strict HSPU

Can help each other out in reps: lift legs for mu/c2b, grab legs and lift up in HSPU. Post time to whiteboard!

CrossFit WOD for Sunday 11/3

for time:
30 burpees onto plate
400m bumper run, 20/15/10kg
50 toes-to-bar
60 bumper ground-to-overhead, 20/15/10kg
70 (overhead) bumper lunges, 20/15/10kg
800m run
90 bumper russian twists, 20/15/10kg
100 air squats

READ: CrossFit Open 20.4 Workout Description and Strategies – Morning Chalk Up
WATCH: CGO 20.4 Breakdown

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