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CrossFit — February 1, 2021

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2021.02.01

Warm-up
foam roll & stretch

10 alt. box step ups
10 alt. lunges w/ twist
8 hang power clean
8 push jerk
8 box jumps
8 air squats
6 power clean (w/ weight)
6 push jerk
6 alt. pistols
4 power clean (more weight)
4 push jerk

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)
For time:

30 box jumps, 24 / 20 in.
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in.
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in.
10 clean and jerks, 115 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 lb / 14 lb
5 clean and jerks, 155 / 115 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

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

AT HOME:
For Time:
30 step ups
16 alt. KB/DB hang clean & jerk
30 step ups
20 alt. KB/DB hang clean & jerk
30 step ups
24 alt. KB/DB hang clean & jerk
30 alt. pistols
28 alt. KB/DB hang clean & jerk
30 alt. pistols
32 alt. KB/DB hang clean & jerk
30 alt. pistols
36 alt. KB/DB hang clean & jerk