01-11-2019

Clyde Coast Crossfit – CrossFit Lite

Warm-up

Warm-up (No Measure)

1 min Skipping/Double Unders

30s Sumo Hold

10 x Front Squats 20/15kg

10 x Back Rack Lunges

20 x Hill Climbers

15 x Pass Throughs

10 x Shoulder Press 20/15kg

Metcon

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
Weights in KG:

Male 43/61/83/102/124/142

Female 29/38/52/65/79/93

Crossfit Games Open 20.4 Masters (55+) (Time)

For time:

30 box jumps, 24 /20 in

15 clean and jerks, 95 / 65 lb

30 box jumps, 24 / 20 in

15 clean and jerks, 115 / 75 lb

30 box jumps, 24 / 20 in

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 155 / 105 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 125 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 205 / 145 lb

Time cap: 20 minutes
Weights in KG:

Male 43/52/61/70/83/93

Female 29/34/43/47/56/65

Crossfit Games Open 20.4 Teens (Ages 14-15) (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 single-leg squats

10 clean and jerks, 135 / 95 lb

30 single-leg squats

5 clean and jerks, 155 / 105 lb

30 single-leg squats

5 clean and jerks, 185 / 115 lb

Time cap: 20 minutes
Weights in KG:

Male 29/43/52/61/70/83

Female 15/25/34/43/47/52

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
Weights in KG:

Male 29/43/52/61/70/83

Female 15/25/34/43/52/61

Crossfit Games Open 20.4 Masters Scaled (55+) (Time)

For time:

30 box jumps, 20 / 16 in

15 clean and jerks, 45 / 35 lb

30 box jumps, 20 / 16 in

15 clean and jerks, 65 / 45 lb

30 box jumps, 20 / 16 in

10 clean and jerks, 85 / 65 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 105 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 125 / 85 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 145 / 105 lb

Time cap: 20 minutes
Weights in KG:

Male 20/29/38/47/56/65

Female 15/20/29/34/38/47

Crossfit Games Open 20.4 Teens Scaled (Ages 14-15) (Time)

For time:

30 box jumps, 24 / 20 in

15 clean and jerks, 45 / 35 lb

30 box jumps, 24 / 20 in

15 clean and jerks, 65 / 45 lb

30 box jumps, 24 / 20 in

10 clean and jerks, 85 / 65 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 105 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 125 / 85 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 145 / 95 lb

Time cap: 20 minutes
Weights in KG:

Male 20/29/38/47/56/65

Female 15/20/29/34/38/43

Leave a Reply

Your email address will not be published. Required fields are marked *