120519

Crossfit Above the Bar – CrossFit

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Warm-up

500M Row 1 min Bar Hang (Total Time on Bar 1 min)

400M Row 40 sec Bar Hang

300M Row 30 sec Bar Hang

200M Row 20 sec Bar Hang

100M Row 10 sec Bar Hang

Skill

Kettle Bell Swings

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

120419

Crossfit Above the Bar – CrossFit

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Warm-up

3 Rounds

300m Run

1 min squat hold

Skill

15min Jerk Tech

Weightlifting

Clean and Jerk Max

1 Rep Max 20min

120319

Crossfit Above the Bar – CrossFit

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Warm-up

5 Min on Air Bike at fast warm up pace

5 Min DU and Single Skills

Skill

Deadlift Review

Metcon

7 Min In Heaven (AMRAP – Reps)

9 Deadlifts

6 Pull Ups

3 Burpees
155/105

Scaled

55/35

120219

Crossfit Above the Bar – CrossFit

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Warm-up

5 rounds of 1 min rowing technique

Skill

Squat Tech and Review

Metcon

Baseline 3 (Time)

3 Rounds of Baseline

500m Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups
Scaled will be 1 Round for TIme

112719

Crossfit Above the Bar – CrossFit

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Warm-up

Gymnastics

Muscle Up Progression (20 min)

Maintain a Heart Rate under 110bpm
Work Progressions or Technique 20min

Metcon

Metcon (AMRAP – Rounds)

5 Rounds

50on/10off

1)Box Jumps

2)GTO 75/55

3)Wall Balls

4) Pull Ups

5) Row Cal

1 Min Rest

112619

Crossfit Above the Bar – CrossFit

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Warm-up

Weightlifting

New Weightlifting (10/10/10)

Bench Press

Metcon (Time)

3 Rounds

120 DU

60 Cal Row

40 Wall Balls

112519

Crossfit Above the Bar – CrossFit

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Warm-up

Weightlifting

Back Squat (2/2/2/2/2)

Metcon

Metcon (Time)

3 Rounds

25T2B

20 OH Lunge 45/35lb Plate

15 HSPU

Rx Weighted Lunge 45/35

Scaled T2Rig/ BW Lunge/ DB Press

112219

Crossfit Above the Bar – CrossFit

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Warm-up

If you can have a special power what would it be and what would you use it for?

Mobility

Ankle Mobility

Metcon

Metcon (Time)

800m Run

20 Alt DB Snatch

40 Air Squats

80 Wall Balls

40 Squats

20 Alt DB Snatches

800m Run
Rx+ DB50/35 WB30/20

Rx 45/25 20/14

Scaled 20/15 12/10

112119

Crossfit Above the Bar – CrossFit

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Warm-up

What is your favorite holiday and why?

Weightlifting

Deadlift (5/5/5 )

Metcon

Metcon (Time)

1 Rope Climb

10 Sit Ups

10 DU

2 RC

20 SU

20 DU

3 RC

30 SU

30 DU

4 RC

40 SU

40 DU

5 RC

50 SU

50 DU

112019

Crossfit Above the Bar – CrossFit

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Warm-up

What is your favorite drink?

Metcon (Weight)

Power Clean and Jerk

6 Sets

No Pause before the Jerk

Metcon

Metcon (AMRAP – Reps)

15m AMRAP

15 Box Jumps

10 Dead Lifts

5 Burpees
Rx + 95/65

Rx 75/55

Scaled 45/35

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