Friday-Saturday 191101-02 – CrossFit Open 20.4

If you are normally in Experienced classes, please note that all Saturday classes that are not “Open” classes are All Levels regardless of their label in Zen Planner.

CrossFit Games Open 20.4
For time:
30 Box Jumps (24/20)
15 Clean and Jerks (95/65)
30 Box Jumps (24/20)
15 Clean and Jerks (135/85)
30 Box Jumps (24/20)
10 Clean and Jerks (185/115)
30 Single-Leg Squats
10 Clean and Jerks (225/145)
30 Single-Leg Squats
5 Clean and Jerks (275/175)
30 Single-Leg Squats
5 Clean and Jerks (315/205)

Time cap: 20 minutes

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 30 single-leg squats followed by 5 clean and jerks, and finally, 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 final rep count and an additional field for them to enter the elapsed time at which they completed their final rep of box jumps or single-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.

Here’s what’s on tap for Sunday’s Experienced classes:

Strength
Muscle Snatch 5×3, building

Power Snatch 5×2, building

Conditioning
3 rounds for time:
10 Power Snatches (75/55)
10 Overhead Alternating Reverse Lunges (75/55)
50 Double Unders

Time Cap: 7 minutes