1.22.19

Crossfit Above the Bar – CrossFit

NO 9am!

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Push Press (4×5)

Metcon (Time)

12-9-6

OVH squat 115/75

T2b

400m run

9-6-3

Strict HSPU

OVH squat 135/95

1/21/19

Crossfit Above the Bar – CrossFit

HOLIDAY SCHEDULE
9am ONLY!

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Wod 1.18.19

Crossfit Above the Bar – CrossFit

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Clean (6×3 @75-85% of 1RM)

Metcon (Weight)

20 Minutes

E2MOM

15/12 cal Assault Bike

10 S2OH 115/75

WOD 1.17.19

Crossfit Above the Bar – CrossFit

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Weighted Step-ups (4×8 Heavy)

8 each leg

Weighted Pull-ups (4×8)

Make challenging!

Metcon (Time)

27-21-15-9

Box jump overs 24/20

Cal row

wod 1.16.19

Crossfit Above the Bar – CrossFit

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OVH Sequence (5×1)

1 Strict Press+1 Push Press+1 Push Jerk

*use max weight possible on strict press

Focus is on technique

Metcon (Time)

5R4T

40 dubs

16 DB Snatch 53/35

5 Ring muscle ups

Wod 1.15.19

Crossfit Above the Bar – CrossFit

NO 9AM CLASS

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Front Squat (7×3)

1 min rest between sets

Metcon (2 Rounds for reps)

5 Min AMRAP

2 T2B

2 burpees to pull up bar

***Increase by 2 each round

REST 2 MINUTES

4 Min AMRAP

T2B

Burpees to pull up bar

***Work down from the highest set in first round, decrease by 2 each round

WOD 1.14.19

Crossfit Above the Bar – CrossFit

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Snatch (6×3 @ 75-85%)

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

1.11.19

Crossfit Above the Bar – CrossFit

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Snatch (1RM)

3×3 @75%

Metcon (Time)

27-21-15-9

Cal row

Burpees over the rower

50ft walking lunge kB 53/35

1.10.19

Crossfit Above the Bar – CrossFit

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Metcon (No Measure)

5 rounds

1 min (ME under a min) stone hold walk

Max set strict pull ups between rounds

Metcon (Time)

With a partner

5 rounds

24 deadlifts 225/135

36 push ups

48 air squats

1.9.19

Crossfit Above the Bar – CrossFit

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Push Press (3 rep max)

3×3@85%

Metcon (Time)

For time:

100 dubs

75 kbs 53/35

50 S2OH 95/65

25 cal bike