2.5.19

Crossfit Above the Bar – CrossFit

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Metcon (Weight)

10 MIN EMOM

2 TNG power snatches

* work up in weight as technique allows

Metcon (Time)

3K Row for time

2.4.19

Crossfit Above the Bar – CrossFit

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Back Squat (6×4@95% 5 rm)

Metcon (Time)

10-8-6-4-2

Burpee box jump overs 24/20

5-4-3-2-1

Hang power clean 225/145

2.1.19

Crossfit Above the Bar – CrossFit

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Metcon (6 Rounds for weight)

E2MOM 12 minutes

1 power snatch

2 hang squat snatch

Add weight each round

Metcon (Time)

3R4T

6 strict muscle ups

18 alt pistols

20ft handstand walk

SMU scale- 6 pullups 6 dips

HSW scale- 2 wall walks

1.31.19

Crossfit Above the Bar – CrossFit

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Kettlebell complex (6 sets )

3 pause squats

3 strict press

50 ft overhead carry

Metcon (No Measure)

15 min emom

1) 150m roe

2) 15 kB swings 50/35

3) 10 T2B

1.30.19

Crossfit Above the Bar – CrossFit

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Front Squat (5×5)

@ 70% of back squat

Metcon (AMRAP – Rounds and Reps)

15 min amrap

15 DB deadlifts 50/35

10 DB hang cleans

5 DB thrusters

1.29.19

Crossfit Above the Bar – CrossFit

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Metcon (6 Rounds for weight)

E2MOM for 12 min

1 power clean +

2 hang squat cleans

Add weight every time

Metcon (Time)

15-12-9-6-3

Sdhp 95/65

C2b pullups

1.28.19

Crossfit Above the Bar – CrossFit

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Press complex (6 sets)

3 strict press

2 push press

1 push jerk

Metcon (Time)

4 rounds

15 box jumps 24/20

60 DUs

Rest 3 minutes

1 rm cluster in remaining class time

1/25/19

Crossfit Above the Bar – CrossFit

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Back Squat (5×5 @ 90% of 5RM)

Metcon (Time)

For Time:

10 Deadlifts 185/135

10 Cal Row

8 Deadlifts 205/155

15 Cal Row

6 Deadlifts 225/185

20 Cal Row

4 Deadlifts 275/205

25 Cal Row

2 Deadlifts 315/225

30 Cal Row

*Scale as appropriate

1/24/18

Crossfit Above the Bar – CrossFit

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Metcon (No Measure)

5 SETS

4 Tall Box jumps

5 Strict T2B

Metcon (Time)

For TIme:

600m Run

40 Power Snatches 75/55

20 Bar Facing Burpees

1.23.19

Crossfit Above the Bar – CrossFit

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Snatch (4×5 @ 70-80%)

Metcon (AMRAP – Reps)

Fight gone wild

1 min at each station

3 rounds

Assault bike cals

HRPU

DB hang clean and jerks 50/35

Air squats

AMSU

1 min rest