Search
  • CrossFit Gunnison

Fri. Nov. 1, 2019

20.4 is COPS & ROBBERS


THERE IS NO 5PM CLASS. PLEASE CLICK THE LINK BELOW TO REGISTER FOR AN AFTERNOON HEAT.


https://docs.google.com/spreadsheets/d/1sahoYsjuPgDt8grpGKUvgGAy0wRuu-yIt913LjnzokU/edit?usp=sharing


"CROSSFIT OPEN 20.4"

For time: 30 box jumps, 24 in./20 in.*Stepping up is permitted for RX and scaled!* 15 clean and jerks, 95 lb./ 65 lb 30 box jumps, 24 in. 15 clean and jerks, 135 lb./ 85lb 30 box jumps, 24 in./ 20in 10 clean and jerks, 185 lb./ 115lb 30 single-leg squats 10 clean and jerks, 225 lb./ 145lb 30 single-leg squats 5 clean and jerks, 275 lb./ 175lb 30 single-leg squats 5 clean and jerks, 315 lb./ 205lb

Time cap: 20 minutes


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.

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





65 views0 comments

Recent Posts

See All

Mon. July 26, 2021

Deadlift (16min) 1 warmup set -Then- 1 set of 10 reps at 55% 2 sets of 10 reps at 65% 14min AMRAP 16 Box Jumps (24/20) 12 Toes to Bar 400m Run (500m Row)

Fri July 23, 2021

“Elizabeth” 21-15-9 Squat Clean (135/95) Ring Dip (Push Up) 4rds NFT 10 Strict Chest to Bar Pull-Ups 16 Bicep Curls 12 Strict Snacth Grip High Pull

Thur. July 22, 2021

Back Box Squats 3 warm up sets then 8 sets of 3 reps All sets at 80% Or 5-10lb heavier than last time Hit set Every 90sec 6min AMRAP 8 Deadlifts (225/155) 40 Double Unders (30sec of practice) LIGHT A