11.24.17

Crossfit Above the Bar – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

200M Run

20 Pass Throughs

15 Air Squats

10 Burpees

5 perfect stretch

Weightlifting (5 x 3)

Front Squat
Choose a weight you can complete the full rep scheme with.

Metcon (Time)

Main Site Wod 11.24.17

50-40-30-20-10 reps for time of:

kettlebell swings (54/35)

Sit-ups
Strive to complete all sets unbroken. If you are unable to complete the set of 50 swings in 2 sets or less, consider reducing the load for the remainder of the workout.

11.22.17 Burn Before the Bird

Crossfit Above the Bar – CrossFit

Warm-up

Warm-up (No Measure)

400m run

20 PVC passthroughs

20 PVC goodmornings

10 Spider man lunges

10 light KBS

1 Min Jump Rope Work

20 PVC passthroughs

20 PVC Goodmornings

10 Spider man lunges

10 light KBS

Metcon

Metcon (AMRAP – Reps)

4 ROUNDS

15 deadlifts 155/125

1:00 ME Double Unders
P1 does all work while P2 rests and vice a versa. Goal is to be resting and working 1:1. Score is amount of Double Unders completed. As soon as partner 2 is complete with the 4th round the partner 1 begins next metcon. Teams are running on their own clock.

Metcon

Metcon (Time)

4 ROUNDS

20 pistols (10 per leg)

200m Run

*Rest 2 minutes before moving on to final Metcon
Score is time when both partners complete all 4 rounds. Scale down for pistols is one-leg box step up.

Metcon

Metcon (AMRAP – Reps)

5 MIN AMRAP

KBS 53/35
5 minutes to complete as many reps as possible. Rest as needed.

11.21.17

Crossfit Above the Bar – CrossFit

Warm-up

5k Row (Time)

Max Effort 5k Row

Metcon

Metcon (Time)

5 Burpee Box Jumps Overs

5 C&J

135/95
P1 does BBJO and C&J, then P2 does their work. Goal is to finish 30 C&J as fast as possible.

11.20.17

Crossfit Above the Bar – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

15 push press

9 back squats

6 snatch high pulls

3 burpees

all done with empty BB

Skill

5 min for Snatch

5 min for Clean

Metcon

Metcon (AMRAP – Reps)

Part 1

3 rounds

10 Pwr Snatches

90 Sec to establish max calories

rest 2 min per round
rest 3 min before Part 2

All Snatches should be unbroken and no more than 2 min per round. Every round is ME

Metcon

Metcon (Time)

Part 2

3 rounds

10 Front Squats

400m Run

rest 3 min between rounds .
weight shoud be 20-30 over snatch weight. All rounds ME

Metcon

Metcon (AMRAP – Rounds)

10 min

1 pull up / 10 sec rest

2 pull up / 20 sec rest

3 pull up / 30 sec rest
rest is based of the round you’re in. 5 -50. If a rep is failed, start back at 1. Goal is to get as high as possible with no additional rest. Score will be the highest round completed.

11.17.17

Crossfit Above the Bar – CrossFit

Warm-up

Corinne (No Measure)

400m Run

15 Shoulder Dislocates

15 OHS

400m Run

15 Strict Press w/ Barbell

15 Front Squats w/ Barbell

15 Burpees

200m Run

15 Strict Pull Ups (can be done as singles) Work Strict!

Weightlifting

Snatch (1 rep max)

recommended rep scheme 3/3/2/2/1/1/1/1

Weightlifting

Clean and Jerk (1 rep max)

11.16.17

Crossfit Above the Bar – CrossFit

Warm-up

Warm Up 4 (No Measure)

2 rounds

200m Run

20 lunges holding wall ball

15 wall balls

10 burpees

5 pull ups (strict)

Mobility

15 MIN Roll Out or work any problemed areas

Metcon

Metcon (No Measure)

3 rounds

500m row

10 burpee pull up
not for time, roll out or work problem areas or gymnastic skills.

11.15.17

Crossfit Above the Bar – CrossFit

Warm-up

Warm Up 3 (No Measure)

2 Rounds

400m Run

10 Push ups

10 Air Squats

25 Pass Throughs

Weightlifting

Goblet Squat (5×10)

heaviest KB possible

Metcon

Metcon (Time)

50 AMSU

25 OHS

40 AMSU

20 OHS

30 AMSU

15 OHS

20 AMSU

10 OHS

10 AMSU

5 OHS

11.14.17

Crossfit Above the Bar – CrossFit

Warm-up

Warm Up 2 (No Measure)

200m Run

10 Burpees

20 Pass Through

30 KBS

40 Squats

50 Double Unders

Gymnastics

Muscle-ups (5-5-5)

Metcon

Metcon (AMRAP – Reps)

5 rounds

5 Bench Press @ 80%

2min ME Max Cal Row

rest 2 min
score is Cal Rower, post bench weight in comments.

11.13.17

Crossfit Above the Bar – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up 2

2 Rounds

200m Run

10 reps of

squats

push ups

KBS

T2B

Weightlifting

Split Jerk (3-3-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

60DU

30Front Sqauts

20T2B

135/95

11.10.11

Crossfit Above the Bar – CrossFit

Warm-up

Warm Up 4 (No Measure)

2 rounds

200m Run

20 lunges holding wall ball

15 wall balls

10 burpees

5 pull ups (strict)

Gymnastics

Pull-ups (5-5-5)

Weighted Heavy as Posible

Metcon

Metcon (AMRAP – Reps)

9min AMRAP

0-3 Min

400m Run

Max Burpees

3-6 Min

400m Run

Max Wall Balls

6-9 Min

400m Run

Max Pull Ups
Score is calculated by # of Burpees/WB/Pull Ups