WOD 5.23.18

Crossfit Above the Bar – CrossFit

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DB press (4×10 AHAP)

Superset with lateral raises

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 DB snatch

10 OVH lunge

150m farmers carry

*rest 3 min

5 min AMRAP of the same

M/F 50/35

OVH lunge is with one DB

WOD 5.22.18

Crossfit Above the Bar – CrossFit

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Clean complex (6×1)

Hang clean

Front squat

Jerk

Metcon (Time)

10-1

Hang cleans 135/95

300m Run

WOD 5.21.18

Crossfit Above the Bar – CrossFit

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Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Metcon (Distance)

4 rounds for meters

1 min me air dyne

1 min rest

Wod 5.18.18

Crossfit Above the Bar – CrossFit

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Back Squat (4×10)

Metcon (AMRAP – Reps)

14 min emom

Even: row

Odd: wall balls 20/14

45 sec me

WOD 5.17.18

Crossfit Above the Bar – CrossFit

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Floor Press (5×5)

Metcon (AMRAP – Rounds and Reps)

5 rounds

2 min Amrap

8 box jumps 24/20

8 KB swings 53/35

20 double unders

*rest 2 min between rounds
20 dubs=40 singles

Wod 4.16.18

Crossfit Above the Bar – CrossFit

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Snatch & OVH Squat (Find a heavy set)

Metcon (Time)

Nancy-ish

5R4T

300m run

20 OVH Squats 95/65

WOD 5.15.18

Crossfit Above the Bar – CrossFit

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Strict Press (6X5)

5-5-5-5-5-5 Ascending

*Superset with 10 Push-ups

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

5 Power Cleans 115/75

7 STOH 115/75

9 Bar over Burpees

5.14.18

Crossfit Above the Bar – CrossFit

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Weighted Goodmornings (4×10)

Moderate

Metcon (Time)

For Time:

12 deadlifts 225/175

24 pull-ups

9 deadlifts

18 pull-ups

6 deadlifts

12 pull-ups

3 deadlifts

6 pull-ups
RX+ chest to bars

Wod 5.11.18

Crossfit Above the Bar – CrossFit

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Weighted Box Step Ups (4×10 each leg)

Athlete has a kettlebell or dumbbell in each hand and is focusing on isolating the leg in which they are stepping up with.

Metcon (Time)

For Time:

150 burpee box jumps 24/20

WOD 5.10.18

Crossfit Above the Bar – CrossFit

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Mobility

Warm-up (No Measure)

15 min to work mobility

Warm-up (No Measure)

For Time:

600m run

50 deadlifts 185/125

40 hang power cleans 105/75

30 muscle snatch 85/55

600m run