CrossFit Open 16.5 (Repeat of 14.5)

16.5For Time · 20:00 (Cap)

This workout repeated CrossFit Open 14.5.

21-18-15-12-9-6-3 reps for time of:
Thrusters
Bar-facing burpees

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Men: 95 lb (43 kg) barbell

Women: 65 lb (29 kg) barbell

Men: 65 lb barbell, step-over burpees

Women: 45 lb barbell, step-over burpees

Squat below parallel, lockout overhead in one movement. Jump over bar on burpees.

Before: 3 sets × 5 Heavy Thrusters at 75% 1RM.

Pacing: Full leg drive out of bottom of thrusters.

After: 3 sets × 12 Leg Extensions + 3 sets × 12 Tricep Pushdowns.

Nutrition: Surplus (+400 kcal).

Before: Squat mobility, wrist flexor stretches, burpee prep.

Pacing: Break 21s into 11+10, 18s into 10+8, then attack the small rounds.

After: 10 min cooldown walk.

Nutrition: Maintenance calories.

Before: Dynamic mobility & breathing prep.

Pacing: Step-over burpees to control core temperature.

After: 15 min recovery walk.

Nutrition: Deficit (-350 kcal).

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.