03/25/2016 The Final OPEN Workout 16.5

**Due to the Easter Weekend, the Gymnastics Clinic for this Saturday has been rescheduled for Saturday, April 23rd!**1915547_1174183829259070_8706090737543670834_n

Don’t miss the party tonight following the 5:30 pm class!  Bring a snack to share and your favorite drink and join us to celebrate the last WOD of the 2016 Reebok CrossFit Games Open!!  We have lots to celebrate…many PR’s, new skills we’ve acquired, lots of “firsts” and a ton of really hard work!  CrossFit Sonora is extremely proud of the 54 athletes that registered for the OPEN, and also those of you that have completed many of the OPEN workouts and joined in the excitement by registering for the Judges Course or attended our Friday Night Lights events!  The Coaches have regularly been astounded by your performances and stoked by the skill level progress we have seen!!  We extend a special thanks to our friends at CrossFit Oakdale for joining in the fun.  We are already looking forward to next year’s OPEN season!!

WOD:

16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed if the bar is on the ground. Using a ball, box or other object to check for proper depth is not allowed.

The athlete must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. If standard-sized bumper plates are not used on the thruster barbell, or your division allows for an empty barbell, a separate barbell loaded with standard bumper plates must be set up for the athlete to jump over during the burpees. Scaled Masters will be permitted to jump over an empty barbell on the burpees.  Each burpee must be performed perpendicular to and facing the barbell. The athlete’s head cannot be over the barbell. The chest and thighs touch the ground at the bottom.

**Due to the Easter Weekend, the Gymnastics Clinic for this Saturday has been rescheduled for Saturday, April 23rd!**

 

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