8.21.19

Crossfit Above the Bar – CrossFit

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Squat Clean (3-2-1-1-1-1)

Metcon (Calories)

21 thrusters 95/65

15 c2b

18 thrusters

12 c2b

15 thrusters

10 c2b

Rest as needed

5 min max cal row

8.20.19

Crossfit Above the Bar – CrossFit

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Warm-up (No Measure)

Mobility

Ankle and knee

Work pistols (including scaling options)

Metcon (Time)

6r4t

200m run

25 burpees over the dumbbell

8.19.19

Crossfit Above the Bar – CrossFit

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Back Squat (5-4-3-2-2-2)

Metcon (Time)

4r4t

40 unbroken dubs

12 hspu

21 kB swings 53/35

8.16.19

Crossfit Above the Bar – CrossFit

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Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

8.15.19

Crossfit Above the Bar – CrossFit

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Snatch (1 rep mac (full))

Clean and Jerk (1 rep max)

8.14.19

Crossfit Above the Bar – CrossFit

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Metcon (1 Rounds for reps)

Death by burpees

Min 1=1 burpee

Min 2= 2 burpees…….

Rest 5 min between

Death by pull-ups

8.13.19

Crossfit Above the Bar – CrossFit

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Reverse lunges (5×10 each leg)

Viking Smash (Time)

Row your boat (1000m)

Run to battle (800m)

Climb the wall (1 rope climb)

Battle (2 rounds)

10 deadlifts 225/155

10 otb burpees

Run back to boat (800m)

Row away (1000m)

8.12.19

Crossfit Above the Bar – CrossFit

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Front Squat (7-7-7)

Metcon (AMRAP – Rounds and Reps)

20 min amrap

20 cal row

10 kB or dB thrusters 53/35

20 pull-ups

10 thrusters

8.9.19

Crossfit Above the Bar – CrossFit

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Hang Power Snatch (3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

Team workout

20 min amrap

20 wall balls 20/14

20 burpees

20 alt box step ups 24/20

20 kbs 53/35

8,8,19

Crossfit Above the Bar – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Amrap 15 min

30 dubs

15 bar facing burpees

39 dubs

15 deadlifts 155/105