4.19.19

Crossfit Above the Bar – CrossFit

View Public Whiteboard

Deadlift (5×1@85)

Glute bridge (4×8 moderate)

Metcon (AMRAP – Reps)

4 rounds

20 secs on 20 secs off

Jumping lunges

T2b

Deadlifts 155/105

4.18.19

Crossfit Above the Bar – CrossFit

View Public Whiteboard

Metcon (No Measure)

5 min emom

3-5 strict pull-ups

Snatch Pull (4×4)

Metcon (AMRAP – Rounds and Reps)

3 rounds

2 min amrap

15 hang power snatch 95/65

10 c2b

Rest 2 min

4.17.19

Crossfit Above the Bar – CrossFit

View Public Whiteboard

Metcon (Weight)

8 min E2MOM

8 db step ups 24/20

8 weighted knee raises

Metcon (Time)

4r4t

15 goblet squats 53/35

12 KB swings 53/35

9 burpee box jump overs 24/20

Single leg Romanian Deadlift (4×10 each leg)

Light to moderate weight

Superset with 20 Russian twists

4.16.19

Crossfit Above the Bar – CrossFit

View Public Whiteboard

Clean (5X4@85)

Last round is for max reps

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Hang power cleans 135/95

15 cal on rower after each

4.15.19

Crossfit Above the Bar – CrossFit

View Public Whiteboard

Back Squat (5×4 @ 80% )

Last round is for max reps

Metcon (No Measure)

E2MOM

DB overhead lunge 50/35

30 hollow rocks
Lunge the length of the gym

Metcon (Time)

4r4t

30 air squats

5 bar muscle ups

150m run

*10 min cap

5 pulls ups + 5 ring dips for muscle up

4.12.19

Crossfit Above the Bar – CrossFit

View Public Whiteboard

Floor Press (4×5 ascending)

Superset with 10 up down planks

Metcon (AMRAP – Rounds and Reps)

Partner WOD

20 min amrap

150m OVH plate carry 45/25

500m row

50kb swings 53/35

30 t2b
One partner working at a time, split however, non-working partner holds plank

4.11.19

Crossfit Above the Bar – CrossFit

View Public Whiteboard

Snatch (5@65, 5@75, 5+@85)

Metcon (Time)

600m run

50 alt dB snatch 50/35

40 jumping lunges

30 dB clean & jerks 50/35

20 pull-ups

10 burpees
Snatches are with one dB, clean and jerks are with 2

4.10.19

Crossfit Above the Bar – CrossFit

View Public Whiteboard

10 min emom (Weight)

Even: front squat 5@75%

Odd: 30 sec ME weighted sit up

Metcon (AMRAP – Rounds and Reps)

3 rounds

5 min amrap

10 deadlifts 225/155

30 double unders

10 hspu

Rest 2 min between rounds

4.9.19

Crossfit Above the Bar – CrossFit

View Public Whiteboard

Clean (5@65, 5@75, 5+@85)

Metcon (Time)

27-24-21-18-15-12-9

Ground to overhead 95/65

Ring dips

4.8.19

Crossfit Above the Bar – CrossFit

No 5:30am

View Public Whiteboard

Back Squat (5@65 5@75 5+@85)

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#