2.19.19

Crossfit Above the Bar – CrossFit

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Snatch balance/OVH squat (5×3)

Metcon (AMRAP – Rounds and Reps)

15min amrap

300m med ball run 20/14

5 OVH squats 95/65

10 pull-ups

15 amsu

2.18.19

Crossfit Above the Bar – CrossFit

9am & 5;15 pm only

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Snatch balance/OVH squat (5×3)

Metcon (AMRAP – Rounds and Reps)

15 min amrap

300m medball run 20/14

5 OVH squats 95/65

10 pull-ups

15 amsu

2.15.19

Crossfit Above the Bar – CrossFit

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Metcon (Weight)

1RM

1 Snatch & 1 Hang Snatch

Metcon (AMRAP – Rounds and Reps)

16 min am rap

8 power snatch 95/65

8 cal bike

2.14.19

Crossfit Above the Bar – CrossFit

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Metcon (Weight)

With 2 KB in front rack

5 rounds

30 sec wall sit

50 ft front rack carry

RX 53/35

Metcon (Time)

With a partner

12 rounds

150m run

12 deadlifts

9 hang power cleans

6 S2OH

Each partner must run, can switch barbell as needed

RX 155/105

2.13.19

Crossfit Above the Bar – CrossFit

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Push Press (Find 3rm then do 3×3@85%)

Fran (Time)

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

2.12.19

Crossfit Above the Bar – CrossFit

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Clean complex (Build to heavy 1 rep)

1 squat clean + 1 hang power clean

Metcon (AMRAP – Rounds and Reps)

20 min amrap

20 cal row

20 walking lunges

20 hspu

2.11.19

Crossfit Above the Bar – CrossFit

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Back Squat (5rm)

3×5@80%

Metcon (Time)

Run 1600m

12 ring muscle ups

12 deadlifts 275/185

48 ghd

4 deadlift

4 ring muscle ups

400m run

2.8.19

Crossfit Above the Bar – CrossFit

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Metcon (Weight)

8 min EMOM

3 TNG power cleans

Cindy (AMRAP – Rounds and Reps)

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

2.7.19

Crossfit Above the Bar – CrossFit

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Metcon (No Measure)

5 Rounds Not For Time

5 Weighted pull ups

45 Sec Bridge Hold

*PU scale is negatives

Metcon (Time)

4 Min AMRAP

ME Bar Facing Burpees

*Rest 90 Seconds

4R4T

50 DUBS/150 singles

7 deadlifts 315/225
Put Burpee amount in comments

2.6.19

Crossfit Above the Bar – CrossFit

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Metcon (Weight)

14 min E2MOM

2 push jerk+1 split jerk

*heavy

Metcon (AMRAP – Rounds and Reps)

10 min amrap

3-6-9-12-15-18-21……

Wallballs 20/14

DB snatch 50/35

200m run