WOD 4.20.18

Crossfit Above the Bar – CrossFit

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Weightlifting

Front Rack Lunge (4×12)

Moderate weight

New you works technique of lunge

Metcon

Metcon (Time)

30-20-10

OVH KB lunge 53/35

Russian twists KB 53/35

-50 double unders after each round
New you does little or no weight

WOD 4.19.18

Crossfit Above the Bar – CrossFit

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Weightlifting

Deadlift (6×2 AHAP)

Metcon

Metcon (Time)

4RFT

15 KB deadlifts 70/53

10 burpees

150m farmers carry with plates 35/25
New you uses lighter weights

WOD 4.18.18

Crossfit Above the Bar – CrossFit

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Skill

Metcon (No Measure)

4 rounds superset

12 hanging leg raises

:30 hollow rocks
New you will be doing hanging knee raises if able, if not leg lifts on ground & hollow hold or dead bug hold

Metcon

Metcon (AMRAP – Rounds and Reps)

5 rounds of a :90 AMRAP

20 KB swings 53/35

10 wall balls 20/14

Rest :90 between rounds

WOD 4.16.18

Crossfit Above the Bar – CrossFit

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Weightlifting

Back Squat (6×2)

Work to a heavy set of 2

*NEW YOU will work squat technique (no barbell)

Metcon

Metcon (Time)

For Time:

500m Row

40 Air squats

30 Sit-ups

20 Push-ups

10 Pull-ups

5 Burpees

10 Pull-ups

20 Push-ups

30 Sit-ups

40 Air Squats

500m Row
RX+ Backsquat 45/34

Weighted Sit-ups 25/15

NEW YOU: Stop after the 5 burpees (we will redo this workout at the end of the 6 week challenge)

WOD 4.17.18

Crossfit Above the Bar – CrossFit

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Weightlifting

Push Press (5×5)

Work to a heavy set of 5

*New You Work technique of the strict and push press

Metcon

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

10 Box Jumps 24/20

10 Push Press 95/65

300m Run
RX+ Box jumps 30/24

Push Press 135/95

*New You

Box step ups

Empty Barbell Push Press

Wod 4.13.18

Crossfit Above the Bar – CrossFit

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Metcon

Metcon (Time)

50 amsu

100 DUBs

50 russian twists

100 DUBs

50 leg raises

100 DUBs

50 sec plank hold

100 DUBs

Metcon (Time)

3RFT

10 backsquats 155/105

500m Row

WOD 4.12.18

Crossfit Above the Bar – CrossFit

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Weightlifting

Deadlift (5×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 MIN AMRAP

12 SDHP 95/65

24 ALT DB Snatch 50/35

300m Run

WOD 4.11.18

Crossfit Above the Bar – CrossFit

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Weightlifting

Clean and Jerk (Heavy set of 2)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

24 Double Unders

12 Med Ball over the Shoulder 30/20

6 Cleans 135/95

WOD 4.10.18

Crossfit Above the Bar – CrossFit

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Weightlifting

Push Press (5×3)

Metcon

Metcon (Time)

30-20-10-20-30

Weighted Box Step Ups 53/35

Burpees

Push-Press 95/65

WOD 4.9.18

Crossfit Above the Bar – CrossFit

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Metcon

Metcon (No Measure)

12 min EMOM:

Even-Air Bike 45 sec ME

Odd-Row 45 sec ME

Metcon

Metcon (AMRAP – Reps)

5 Rounds:

90 sec Amrap:

8 TNG Snatches 95/65

ME OVH Squats

*Rest 90 seconds
Score is total number of OVH Squats