Public Whiteboard

Components

CrossFit Games Open 1 ...

Settings

Workout

12/29/2016

Warm-up

Thruster Warm up

2 rounds w/ only a bar
5 Deadlifts
5 DL w/ High Pull
5 Power Cleans
5 Overhead Press
5 Front Squats
5 Thrusters

WOD

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

CrossFit Games Open 16.5 Scaled (Time)

For Time:
21 Thruster, 65# /45#
21 Bar Facing Burpees
18 Thruster, 65# /45#
18 Bar Facing Burpees
15 Thruster, 65# /45#
15 Bar Facing Burpees
12 Thruster, 65# /45#
12 Bar Facing Burpees
9 Thruster, 65# /45#
9 Bar Facing Burpees
6 Thruster, 65# /45#
6 Bar Facing Burpees
3 Thruster, 65# /45#
3 Bar Facing Burpees

CrossFit Games Open 16.5 Masters 55+ Scaled (Time)

For Time:
21 Thruster, 45# /35#
21 Bar Facing Burpees
18 Thruster, 45# /35#
18 Bar Facing Burpees
15 Thruster, 45# /35#
15 Bar Facing Burpees
12 Thruster, 45# /35#
12 Bar Facing Burpees
9 Thruster, 45# /35#
9 Bar Facing Burpees
6 Thruster, 45# /35#
6 Bar Facing Burpees
3 Thruster, 45# /35#
3 Bar Facing Burpees

Yoga/Mobility

https://romwod.com/workout/heavy-breathing/

Whiteboard:

Thursday, December 29, 2016

Male Clients