WOD 6.22.18

Crossfit Above the Bar – CrossFit

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Clean (1×5@65, 1×5&75, 1×5+@85)

Metcon (Time)

For Time:

50 sit-ups

50 goblet squats 53/35

50 kB swings 53/35

50 push-ups

5 burpees at the top of every minute!

WOD 6.21.18

Crossfit Above the Bar – CrossFit

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Back Squat (1×5@65, 1×5@75, 1×5+@85)

Metcon (AMRAP – Rounds and Reps)

20 min amrap

400m row

5 thrusters 95/65

7 t2b

*rest 1 min between rounds

WOD 6.20.18

Crossfit Above the Bar – CrossFit

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Weighted box step-up (4×12)

Superset with 1 min plank

Metcon (Time)

3R4T

10 OVH squats 95/65

50 DUs

300m run

Wod 6.19.18

Crossfit Above the Bar – CrossFit

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Strict Press (1×5@65, 1×5@75, 1×5+@85)

Metcon (AMRAP – Rounds and Reps)

4 rounds of

2 min amrap

5 power snatch 115/75

5 pull-ups

Rest 2 minutes between rounds

Wod 6.18.18

Crossfit Above the Bar – CrossFit

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Deadlift (1×5@65, 1×5@75, 1×5+@85)

Metcon (Time)

4r4t

150m farmers carry

12 deadlifts 135/95

9 power cleans 135/95

6 S2OH 135/95
RX+ 155/105

WOD 6.15.18

Crossfit Above the Bar – CrossFit

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Clean (1rm)

Metcon (Time)

30 dB clean & jerk

20 burpees

10 hspu

20 burpees

30 dB clean & jerks

50/35

WOD 6.14.18

Crossfit Above the Bar – CrossFit

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Back Squat (1rm)

Metcon (AMRAP – Reps)

Tabata

Wallballs 20/14

Push-ups

Empty B.B. jump squat

Cal row

Wod 6.13.18

Crossfit Above the Bar – CrossFit

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Metcon (AMRAP – Reps)

10 min Emom

Even: 30: hanging leg raises

Odd: 30: med ball burpees

Metcon (AMRAP – Reps)

5 min amrap

2,4,6,8,10….100

DB snatches alt 50/35

Box dips

Rest 5 min

5 min amrap

2,4,6,8,10…100

DB snatches alt 50/35

DB front squat

WOD 6.12.18

Crossfit Above the Bar – CrossFit

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Strict press (1RM)

Metcon (AMRAP – Rounds and Reps)

12 min amrap

5 hang cleans

10 S2OH

15 box jumps

M/F 135/95

WOD 6.11.18

Crossfit Above the Bar – CrossFit

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Deadlift (1RM)

Metcon (Time)

5R4T

150m run

12 deadlifts 185/135

24 kB swings 53/35