160 reps 
2 attempts at 102kg got the clean missed the jerk 
15 clean and jerk 61kg 6:42 

15 clean and jerk 84kg 15:42
30 pistols 18:06 

남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211029/
Workout 20.4/
For time:
30 box jumps=>10회
15 clean and jerks, 65 | 95 lb.=>20kg 5회
30 box jumps=>10회
15 clean and jerks, 85 | 135 lb.=>30kg 5회
30 box jumps=>10회
10 clean and jerks, 115 | 185 lb.=>40kg 4회
30 single-leg squats=>10회
10 clean and jerks, 145 | 225 lb.=>50kg 4회
30 single-leg squats=>10회
5 clean and jerks, 175 | 275 lb.=>60kg 2회
30 single-leg squats=>10회
5 clean and jerks, 205 | 315 lb.=>70kg 2회
♀ 20-in. box ♂ 24-in. box
Read the scorecard for full event details.
Post time to comments, and/or submit your score as part of the 2020 Reebok CrossFit Games Open./
20분45초/
무게 줄이고 횟수 1/3으로 줄임/
금요일 저녁와드

CFWUx2 10x45cj 
20min time cap 120bj +40cj

20m AMRAP 4R 10c+j@40kg, 30 alternating (every 5) step ups with 9kg to 24"+ dog kennel. Followed advice (Sinagoga) and choose a weight that I could do unbroken if doing nothing else. Subbed steps which meant constant motion. Pistols would have required breaks and pistols are out due to one injury. Made for an intense workout.

144 reps
Rx’d 

30 box jumps 24”, 15 c&j 95#, 30 box jumps, 15 c&j 115#, 30 box jumps in 20 min

158 reps rx (28 pistols) 

scaled to women's weights and ring assisted squats
finished last round of squats at time

133 reps

120 reps (finished at 9:44)

3 c&j at 225

M/35/5'10"/190

Rx'd 160

Made it through the round of 185lb. Zero pistols. Rx

As rx'd, 160 reps.

Gift through the 185 and first round of pistols but could not get 225.  I haven't hit it fresh so not too surprising that I didn't hit it here.  Still a fun workout.

46m/5'10"/180

As rx'd, 160 reps.

Gift through the 185 and first round of pistols but could not get 225.  I haven't hit it fresh so not too surprising that I didn't hit it here.  Still a fun workout.

46m/5'10"/180

F/31/170

Scaled
C&J @ 45-55-65-75-85-95
Did 30 box jumps to 20” box
Only 15 toenail single leg squats
21:46

Loved this one! Spicy!

Scaled to 40-45-50-60-65-70kg C&Js.
Box jumps, pistols RX.
8 reps at 60kgs at 20' time cap.
168reps
43/1.78m/75kg

58 / 172

Masters Scaled as rx'd

200 reps in 18:57 -- decided not to do the 125# (2nd to last lift) overhead stuff and called it a day.

got 2 @ 225 for a PR, 162 reps.  Tie break 14:30

131 scaled
39/f/5'7"

160 reps Rx
M/41/5’8”/160
Thanks to CrossFit Resurgence!

Did the woman's RX, subbed more box step ups for pistols
3 rds + 30 step-ups + 5 C&J @ 145
Great workout, did some C&J work after finishing

166. Can't do a pistol, grabbed a bar to assist me. Weights were as Rx. Made it to 6 reps at 225lbs. After a rest, I tried to do the next weight 275, not even close!

Let's see, blunts decrease in fasting blood glucose from fat loss secondary to resistance training and blunts muscle hypertrophy from resistance training. More reasons, in the long list of reasons, not to take metformin. 

140 reps rx, tiebreaker 8:59
Clean and jerked my one rep max 10 times!

Saturday is mash training for me.
.
20.4 Scaled: weights. 
30bj
15 cj 95
30bj
15 cj 115
30bj
10cj 135
30 pistols
10 cj 155
30 pistols (1:30 on the clock)
3 cj 175 

unofficial score (have still to review my video): 203 / tb:18:30

now Rest 10 min w proteinshake, then doing saturday wod. more protein, then floss, romwod, read 2 ms essentials and 20m anatomy 2 course study.

My extra reward: ufc bmf title fight

Rx’d 
133 reps 

Scaled down the C&J.  Worked up from 85-135.    24.15.

160 - Rx, 14:06 tie break time

160 rx’d 

Scaled 237 (missing the last 3 Clean & Jerks)

30 Box Step-ups 24"
15 C&J 30kg
30 Box Step-ups
15 C&J 40kg
30 Box Step-ups
10 C&J 50kg
30 Box Step-ups with medball 9kg
10 C&J 60kg
30 Box Step-ups with medball 9kg
5 C&J 70kg
30 Box Step-ups with medball 9kg
2 C&J 80kg

M/49/193cm/94kg

F/ 41/ 5’7”/ 173
209 reps RX

Brutal.. did step ups in replace of box jumps or pistols as rehabbing my knee. 
Did 95,135,185x10, 205x10,
Then 225x5,235x5. 
Good job all!

Why isn't the 4th barbell at Diane weight? (i.e. 155 lbs for women)

152 reps Rx. Completed at my local affiliate.

160 reps scaled 

110 Rx men

161 reps
30” box jumps
-Bellingham, WA

modified to woman's rx but used 24 inch box. 180 reps

rx
2 pwr clns (failed the jerks--honestly, not even close) @ 185#
with about 3 minutes left--did not attempt anymore.
m/49/175

For time: 22:48
Scaled
30 box jumps
15 clean and jerks, 65 lb.
30 box jumps
15 clean and jerks, 85 lb.
30 box jumps
10 clean and jerks, 105 lb.
30 single-leg squats
10 clean and jerks, 115 lb.
30 single-leg squats
5 clean and jerks, 125 lb.
30 single-leg squats
5 clean and jerks, 135 lb.
20-in. box/assisted pistols

163 (topped out at 205# C&J vs 225#)
- 35:45 total w/205# max

224 Reps at 20mins (up to 19 single leg squats in the last set)
Total 240 Reps 22:26

20" box, C & J weights scaled: 45/55/65/75/85/95 (PR is 110), single leg squats down to bench

The box jumps went pretty quick, I thought I started too light on the Clean & Jerks but the last set sure felt  heavy. The single leg squats seemed “easier”  but I’m still not able to get the depth. 

No box and terrible and single leg squats so...

30 tuck jumps
15 clean and jerk (30kg)
30 tuck jumps
15 clean and jerk (40kg)
30 tuck jumps
10 clean and jerk (50kg)
30 air squats
10 clean and jerk (60kg)
30 air squats
5 clean and jerk (70kg)
30 air squats
5 clean and jerks (80kg)

Gave myself 25 min cap. Finished:
30 box jumps
15 clean and jerks, 65 lb.
30 box jumps
15 clean and jerks, 85 lb.
30 box jumps
10 clean and jerks, 115 lb.
30 single-leg squats
10 clean and jerks, 145 lb.

Clean and jerks any heavier would have gotten a little ugly in a hurry!

Scaled Masters to:
30 box jumps
15 clean and jerks, 75#
30 box jumps
15 c&j, 95#
30 bj
10 c&j, 105#
30 bj
10 c&j, 105#
6 med ball step ups
176 reps

57/5'8"/160

I scaled/subbed as follows:

C&Js: 65-75-95-105-125-135
Pistols: down to sit on 12" box

166 reps at time cap (6 C&J of rd.4)

Total time = 31:44

Completely died on the last set of C&J (135). Took almost 1 minute EACH, followed by a lot of breathing.

Waking up confused here. Last night, I would swear, the WOD had 30 box STEP-UPs/round, and it looks like most commenters last night read same. This morning, it's listing 30 box JUMPs -- which probably makes more sense.

I'm going to do jumps not steps. I'm not doing Open anyway because the weight is way beyond me; but I always like to follow the Rx motions and reps whenever possible.

Did JUAN ACEVEDO option 2
On the last 2 sets of step ups i flipped thw box to a 50cm.
My max clean is 70kg so the last set with the 65kgs was, lets just call it , FUN

172 reps Rx

That’s 2 single-leg squats after the 225lbs x 10 clean and jerks.

M/45/6'2"/180#

Modified/scaled to women's rx'd weights and reverse lunges for single leg squats got 3 lunges in the set of lunges so 208 reps if my math is right

315! 
and in the Open!! 
Brilliant 

Warm-up for 191101:
GENERAL WARM-UP

2 rounds of:
Bike or row, 2 minutes
10 broad jumps
10 mountain climbers
10 GHD hip extensions
10 air squats

SPECIFIC WARM-UP

Box jumps
10 step ups
10 box jumps to a low height
10 box jumps to a medium height
5 box jumps to workout height

Single-leg squat
Perform 5 reps at each step of the progression:
- Narrow squat (feet together or directly under hips)
- Toenail spot (opposite foot's toe inline with heal)
- Single-leg ankle spot (tuck top of opposite foot on achilles)
- Narrow squat to single-leg stand
- Single-leg squat (pistol)

Clean and jerk
Perform all progressions for the power clean with an empty bar.
5 dip and drive
5 high hang muscle cleans
5 high hang power cleans
5 hang power cleans
5 power cleans

5 reps - jump, punch, and land
10 reps - push jerk with an empty barbell
5 power cleans + push jerks

Build-up
Every 2:00 for 3 sets, perform 3 cleans and jerks plus 3 box jumps

INTENDED STIMULUS
.
Pistols! Spicy pistols! It is open time. Today we celebrate fitness. Today let's find out where we are. Choose the scaling option that will give you the most information about your fitness. It is so easy to rush this one. Yet, there is no rush. There are a lot of reps, a lot of legs, a lot of power, and a lot of time. Move with a purpose, move methodically, and get as far you can. No matter what happens, today you will learn a lot about your own capacity. Approach this workout as the 4th of a five rounds workout. Here is where you need to put on that terminator look on your face, sharpen your focus, and move your best. THRIVE!


OPTION 1
For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 75 | 115 lb.
30 box jumps
10 clean and jerks, 95 | 135 lb.
30 medicine-ball step-ups
10 clean and jerks, 105 | 155 lb.
30 medicine-ball step-ups
5 clean and jerks, 125 | 185 lb.
30 medicine-ball step-ups
5 clean and jerks, 145 | 205 lb.
♀ 20-in. box, 14-lb. ball ♂ 24-in. box 20-lb. ball

OPTION 2
For time:
30 box jumps
15 clean and jerks, 35 | 45 lb.
30 box jumps
15 clean and jerks, 45 | 65 lb.
30 box jumps
10 clean and jerks, 65 | 85 lb.
30 medicine-ball step-ups
10 clean and jerks, 75 | 105 lb.
30 medicine-ball step-ups
5 clean and jerks, 85 | 125 lb.
30 medicine-ball step-ups
5 clean and jerks, 95 | 145 lb.
♀ 20-in. box, 14-lb. ball ♂ 24-in. box 20-lb. ball

Champions Club Scaling Notes:

RANT
So workouts like this I pretty much ignore the rep scheme; benchmark workouts aside (Filthy Fifty), I try to avoid workouts that would require us to look at the whiteboard to know what to do next. Again, there's exceptions. If you want this to be one, then have at it. If not, clean & jerks + step-ups are fine. Pistols in the warmup. Remember, step-ups are lunges, and lunges are squats. So step-ups should have the same mechanics as a squat. Arches in the foot, shins as vertical as possible.

I SHOULD TRY THIS AS RX'D IF: I am competing in the Open or want to see where I stand.

GROUP VERSION: AMRAP in 20 minutes of: 10 clean and jerks, 30 step-ups.

FIRST TIME WITH CROSSFIT VERSION: 20 cleans, 30 step-ups, 20 minutes, light weight on cleans to work on technique.

INJURY VERSION:
Themes are: jumping, jumping again, unilateral loading, lunging, locomotion, squatting, overhead. Pick three movements and roll through an AMRAP in 25 minutes.

WARMUP
Pistol - if not doing them in the workout
Handstand - c&j prep
Box jump - they're already out + clean landing prep
Hollow hold - overhead prep
Kip - hang a bit+ overhead prep

GENERAL FEAR LEVEL: 7

oof. Are we permitted to hold a light weight during pistols? e.g. 5lb or 10lb KB

Globo scale: if you have the equipment and a judge and a place to do this, do it as Rxed.  Standards are at Games.crossfit.com. This one is straightforward for filming, set the camera up so pistol depth can be properly ascertained.  As always, I recommend doing this one at an affiliate nearest you, this can be found at map.crossfit.com.   If you intend to do this,  please reach out to the affiliate ASAP to schedule a heat time. 

For those of you not in the Open and without a barbell, we are doing bench/box stepups, ascending weight dumbbells clean and jerks, and pistols (or progressions, or weighted bench step ups).   You may want to increase the reps of clean and jerks, and do squat clean and jerks if you max out the dumbbells available to you.