101119

Crossfit Above the Bar – CrossFit

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Warm-up

What was the best thing that happened to you this week?

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Metcon

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

101019

Crossfit Above the Bar – CrossFit

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Warm-up

If you could be anywhere in the world right now, where would it be?

Weightlifting

Back Squat (3/3/3/3/3)

Metcon

Metcon (Time)

1000m Row

100m Farmer Carry

100′ Walking Lunge

800m Row

100m FC

100′ WL

600m Row

100m FC

100’WL

400m Row

100m FC

100′ WL

200m Row

100m FC

100′ WL

100919

Crossfit Above the Bar – CrossFit

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Warm-up

What language would you like to learn and why?

Weightlifting

1 Pwr Snatch 3 OHS (6 sets at a moderate weight)

Metcon

Metcon (Time)

800m Run

20 Ground to Overhead

40 Cal Row

20 HSPU

400m Run

15 GTO

30 Cal Row

15 HSPU

200m Run

10 GTO

20 Cal Row

10 HSPU

115/85

100819

Crossfit Above the Bar – CrossFit

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Warm-up

Who is your celebrity crush?

Weightlifting

Power Clean Complex (6×3)

1 Pwr Clean

1 Hang P Clean (above knee)

1 Hang P Clean (below knee)

Metcon

Metcon (Time)

50 Sit Ups

10 STO 135/95

40 SU

8 STO 155/105

30 SU

6 STO 175/125

20 SU

4 STO 185/135

10 SU

2 STO 205/145

100719

Crossfit Above the Bar – CrossFit

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Warm-up

Weightlifting

Hang Snatch (2/2/2/2/2/2)

Back Squat (3)

3×3 @ 80 percent

2×3 @ 85

1×3 @ 90

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP

5 Strict Pull Ups

10 Alt Pistols

15 Dips

100419

Crossfit Above the Bar – CrossFit

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Warm-up

Did you ever keep a New Year’s resolution?

Weightlifting

Back Squat (3/3/3/3/3)

Metcon

Metcon (Time)

3 R4T

400m Run

21 WB 20/14

15 Pull Ups

9 Pwr Snatches 95/65

100219

Crossfit Above the Bar – CrossFit

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Warm-up

What is your favorite, summer, fall, winter or spring?

Weightlifting

6 Sets

1 Pwr Snatch and 1 OHS

Metcon (Time)

60/50 Cal Row

50 Sit Ups

40 KB/DB Snatch 20/20

30 Air Squats

20 Push Ups

10 Pull Ups

70/53

100119

Crossfit Above the Bar – CrossFit

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Warm-up

Would you rather be super fast or super strong?

Metcon (Weight)

5 Rounds

5 HAP Pwr Clean (touch and go)

10 Push Ups

90 Sec rest Between

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

93019

Crossfit Above the Bar – CrossFit

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Warm-up

Tell us one fun fact about yourself.

Front Squat (7/7/7/7)

()

Pull-up work (5/5/5/5 )

Work strict, if athlete doesn’t have pull-ups, work jumping with a 4 second descent
Weighted Pull Ups (max weight at 5)

Metcon

15 min AMRAP

15 Deadlifts 225/155

50 Wall Balls 20/14

92719

Crossfit Above the Bar – CrossFit

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Warm-up

Snatch (build to heavy 15min )

Metcon (Time)

5 rounds

5 Snatches (R)

5 Snatches (L)

10 T2B

70/50 (can be D-bell or KB)