Mar 30th, 2020

30
Mar

Mar 30th, 2020

CrossFit Black Box – CrossFit

Warm-up

Warm-up (No Measure)

60 Second Pigeon Pose, each side

60 Second Cobra Pose

3 Rounds:

:15 Second Jumping Jacks

:15 Second Air Squats

:15 Second Up/Downs

:15 Second Rest

Metcon

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
Alternatives to barbell:

Dumbbells, kettlebells or single arm db or kb. If doing single arm, use the following rep scheme each arm: 12-10-8-6-4-2

Med Ball Cleans or Air Squats can also be an alternative

Demo and modifications available here: https://youtu.be/1rLfCNlTnBE

Bonus

Split Squat (8-8-8-8)

Single leg squat w/opposite leg elevated behind on box or bench
*Bar on back or weights held at your sides or in goblet hold. 8 Reps each leg for each set.