4.8.19

Crossfit Above the Bar – CrossFit

No 5:30am

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Back Squat (5@65 5@75 5+@85)

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

4.5.19

Crossfit Above the Bar – CrossFit

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Front Squat (1RM)

Metcon (Time)

30-20-10-20-30

Front Rack Lunges 75/55

Box Jump Overs 24/20

150m Run

4.4.19

Crossfit Above the Bar – CrossFit

No 5:30am

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Snatch (1rm)

Metcon (Time)

22-18-14-10

Power snatch 75/55

Amsu

Double unders

4.3.19

Crossfit Above the Bar – CrossFit

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Man maker (5×4)

Metcon (AMRAP – Rounds)

12 min. Amrap

21 wall balls 20/14

15 kB swings 53/35

9 cal row

4.2.19

Crossfit Above the Bar – CrossFit

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Back Squat (1rm)

Metcon (AMRAP – Rounds and Reps)

3 rounds

5 min amrap

12 sdhp 95/65

6 burpees over the bar

3 bar muscle ups

Rest 2 min

Happy April Fools day

Crossfit Above the Bar – CrossFit

No more 9am class

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Clean and Jerk (1rm)

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

3.29.19

Crossfit Above the Bar – CrossFit

9am class tomorrow will be moved to 11am due to preparation for the competition

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DB Med Ball Bench Press (6×5)

Metcon (Time)

6x300m run

Rest 1:1
Goal is to be consistent in each run

3.28.19

Crossfit Above the Bar – CrossFit

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Metcon (No Measure)

15 min MOBILITY

Metcon (4 Rounds for reps)

Tabata

Ab Mat sit ups

Kettlebell swings

Jumping lunges

Slam balls
Each movement is done for 4 minutes (20 secs work, 10 secs rest) your score is the lowest number of reps in your 8 rounds of that movement!

3.27.19

Crossfit Above the Bar – CrossFit

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Barbell Bent Over Row (5×10 moderate)

Superset with 5 weighted pull ups

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

3.26.19

Crossfit Above the Bar – CrossFit

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Metcon (Weight)

10 min emom

1 clean

1 hang clean

1 jerk
Start at 65% of 1rm clean

Add 5% every 2 min

If failed attempt at jerk, lower weight back to the block before

Metcon (6 Rounds for reps)

3 rounds

2 min amrap

10 dB snatches 50/35

10 push ups

Rest 1 min

2 min amrap

8 hang power clean 135/95

8 burpees

Rest 1 min