CROSSFIT OPEN 18.1

Crossfit Above the Bar – CrossFit

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Warm-up (No Measure)

Coaches Choice

Metcon (AMRAP – Rounds and Reps)

Crossfit Open 18.1

20 Min AMRAP

8 Toes-to-bar

10 DB Hang Clean & Jerks 50/35

14/12 Calorie Row
Scaled

Hanging Knee Raises

DB Hang CJ 35/20

Must complete 5 c&j on one arm before switching arms.

WOD 2.22.18

Crossfit Above the Bar – CrossFit

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Warm-up

Warm-up (No Measure)

Coaches Choice

Weightlifting

Backsquat (4×3 at 80% of 1 rep max)

Metcon

Metcon (Time)

Partner WOD

4 Rounds for Time

200m Farmers Carry 53/35

40 Partner Wallballs 20/14 (20/person)

20 Alternating Push-ups (10/person)
The farmers carry can be split up however the partners choose. The Partner Wallballs are done with partner A squating and throwing the ball and the target where partner B catches the ball, then does a wallball. Alternating push-ups are partner A does a push-up then tags (with a high five) partner B to do a push-up!

WOD 2.21.18

Crossfit Above the Bar – CrossFit

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Warm-up

Warm-up (No Measure)

Coaches Choice

Metcon

Metcon (Weight)

12 Min EMOM

Even: 3 Clean & Jerk (Mod/Heavy)

Odd: 30 Sec Plank Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Min Amrap

10 S2OH 105/75

8 Burpees over the Bar

6 Toes to Bar

WOD 2.20.18

Crossfit Above the Bar – CrossFit

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Warm-up

Warm-up (No Measure)

COACHES CHOICE

Metcon

Metcon (Time)

Row 3000m

rest 5 minutes

Run 2 miles

rest 5 minutes

Bike 3 Miles
Roll out and stretch the remaining amount of class time

WOD 2.19.18

Crossfit Above the Bar – CrossFit

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Warm-up

Warm-up (No Measure)

Coaches Choice

Weightlifting

Front Squat (1 REP MAX)

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

WOD 2.16.18

Crossfit Above the Bar – CrossFit

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Warm-up

Warm-up (No Measure)

Coaches Choice

Weightlifting

Snatch (1 Rep Max)

Metcon

Metcon (Time)

FOR TIME:

21-15-9

Hang Power Snatch 105/75

Front Rack Lunges 105/75

30 Double Unders Between Rounds

*90 singles or 90 penguin hops

WOD 2.15.18

Crossfit Above the Bar – CrossFit

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Warm-up

Warm-up (No Measure)

Coaches choice

Weightlifting

Deadlift (1 Rep Max)

Metcon

Metcon (Time)

FOR TIME:

Buy-In 400m Run

30-20-10

Deadlift 195/125

KB Swing 53/35

Box Jumps

Buy-out 400m Run

WOD 2.14.18

Crossfit Above the Bar – CrossFit

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Warm-up

Warm-up (No Measure)

COACHES CHOICE

Weightlifting

1 rep max Strict Press

Metcon

Metcon (Time)

Partner Chipper

For Time:

30 synchronized Thrusters 95/65

20 Synchronized Burpees over the Barbell

30 Synchronized Thrusters 95/65

WOD 2.13.18

Crossfit Above the Bar – CrossFit

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Warm-up

Warm-up (No Measure)

COACHES CHOICE

Weightlifting

Back Squat (1 REP MAX)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

WOD 2.12.18

Crossfit Above the Bar – CrossFit

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Warm-up

Warm-up (No Measure)

COACHES CHOICE

Weightlifting

1 REP MAX CLEAN

Metcon

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#