This is the 4th week of the CrossFit Open so 20.4 was on tap today. Simply put, this workout was box jumps/stepups and clean and jerks. Within a 20 minute time cap. I went for the CrossFit scaled version of the workout which is:

For time:
30 box jumps, 24 in.
15 clean and jerks, 65 lb.
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
10 clean and jerks, 115 lb.
30 medicine-ball step-ups, 20 lb.
10 clean and jerks, 135 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 155 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 185 lb.

For some reason CrossFit gave everyone the option of either doing box jumps or step ups. Obviously, box jumps are faster but more exhausting. I knew I could clean and jerk 95lbs, but wasn’t sure much after that.

I finished the first round in just over 3 minutes which was a good pace. The 30 step ups felt annoying – it felt like a lot of time on the box. The 95lb C&J weren’t too bad either I think I finished that round in about 6 minutes. The 115 were starting to feel heavy and I was making sure to split jerk each one. I split up the reps more and was definitely dropping the bar with each rep. I couldn’t believe when we were putting the 45lb plates on for 135lb clean and jerks. I had about 2:30 left on the clock and definitely did one rep at a time. Nate was encouraging me to keep moving while the clock was winding down. I managed to get 5 reps in at that weight. I ended up with 165 reps and blew through my clean and jerk 1RM!! So that was pretty awesome. Nate said I was still making 135 look easy so there is more out there!

Part of me is tempted to retest this, but I probably won’t.