Workout 20.4

Fitness / WOD

For time. Score: your time.

Division

30 Box jump 24-in. boxgymnastics

15 Clean and jerk 95 lbweightlifting

30 Box jump 24-in. boxgymnastics

15 Clean and jerk 135 lbweightlifting

30 Box jump 24-in. boxgymnastics

10 Clean and jerk 185 lbweightlifting

30 Single-leg squat gymnastics

10 Clean and jerk 225 lbweightlifting

30 Single-leg squat gymnastics

5 Clean and jerk 275 lbweightlifting

30 Single-leg squat gymnastics

5 Clean and jerk 315 lbweightlifting

Works: shoulders, hamstrings, quadriceps · also glutes, abdominals, calves, lower back, traps, triceps

Time0:00Tap start. The clock begins after a three-second count.

Done0 / 12

Round1 of 1

Scores stay on this device. Nothing is sent anywhere.

Scale the loads and the movements to what you can do well today. The clock is a tool, not a judge. Stop if your form falls apart.

Dataset by UiHyunK on Kaggle; content collected from CrossFit.com. Review redistribution terms before publication.

Know your numbers.

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Two numbers in, five zones out. Pick how hard you plan to go and get the heart rate to hold.

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How many reps you had left, turned into a share of your max and a weight for the bar.

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Log a set with reps left in the tank and see the max it points to.

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A set to failure, and what that strength looks like from one rep to ten.