6.17.19

Crossfit Above the Bar – CrossFit

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Front Squat (4×5 @80%)

Metcon (AMRAP – Reps)

4 rounds

1 min max cal row

1 min burpee box jump overs 24/20

Rest 2 min

6.14.19

Crossfit Above the Bar – CrossFit

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Clean and Jerk (1-1-1-1-1-1)

Handstand Walk (ME 1 min )

Rest 2 min

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

6.13.19

Crossfit Above the Bar – CrossFit

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Muscle Snatch (5-5-5-5-5 @ 70-80 effort)

Metcon (No Measure)

Skill work athlete choice

HSPU/DU/T2B/pull ups

6.12.19

Crossfit Above the Bar – CrossFit

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Front Squat (3×3@90)

Metcon (3 Rounds for time)

0:00-10:00

21-15-9

150m run each round

Thrusters 95/65

Pull ups

10:00-20:00

15-12-9

150m run

Thrusters 115/75

C2b pull-ups

20:00-30:00

12-9-3

150m run each round

Thrusters 135/95

Muscle ups

6.11.19

Crossfit Above the Bar – CrossFit

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Metcon (Time)

3 rounds

800m run

29 alt FR lunges 135/95

10 hspu

6.10.19

Crossfit Above the Bar – CrossFit

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Back Squat (5×3@87%)

Rope Climb (Practice)

Metcon (Time)

3r4t

100 DUs

15 deadlifts 295/190

6.7.19

Crossfit Above the Bar – CrossFit

NO 5:30am sorry for the late notice

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Snatch (1-1-1-1-1-1)

Clean and Jerk (1-1-1-1-1-1)

Metcon (Time)

5 rounds

1 legless rope climb

10 power cleans 135/95

20 alt pistols

6.6.19

Crossfit Above the Bar – CrossFit

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Metcon (Time)

10 rounds

200m run

10 squat to box jump 24/20

Rest 5 min

3 rounds

500m row

20 burpees

6.5.19

Crossfit Above the Bar – CrossFit

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Metcon (Weight)

6 sets

3 snatch high pull from hang

1 hang snatch

Back Squat (4×4 @ 85%)

Metcon (No Measure)

18 min emom

Min 1: 15 cal row

Min 2: 15 power snatch 75/55

Min 3: 15 wall balls 20-14

6.4.19

Crossfit Above the Bar – CrossFit

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Metcon (Weight)

5 rounds

10 reverse deficit back rack lunges 45lb plate

10 slow hanging knee raises

Rest 2 min

Metcon (Time)

For time:

50 rep bench press at bodyweight

*every time you break complete 10 deficit push ups