CrossFit WOD – 6/29/16

Warm-up (No Measure)
seated box jump (low) x 5

wall walks x 3

kb swing x 10

seated box jump (medium) x 5

hang clean w/pvc x 10

push jerk w/pvc x 10

seated box jump (high) x 5

full clean w/bar x 5

push jerk w/bar x 5

*Rest 20-30 seconds between each movement, maybe more if discussing a movement

**Execute very detailed reps, especially during the clean and jerk portions
Coaches Note: Utilize the rest periods to discuss movements more technical in nature
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
Crossfit Games Open 20.4 Masters (55+) (Time)
For ti…

Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#