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

DON’T DROP EMPTY BARS

111919

Crossfit Above the Bar – CrossFit

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Warm-up

What is your favorite snack?

For HSPU warm-up

stretch with childspose on the wall

(3 sets of 20 sec stretch on wall)

warm up wrists with gorilla wrist stretch

Handstand Push-ups (30 )

30 Reps Total

Rx Strict

Metcon

Metcon (Time)

5 Rounds

200m Run

25 Pull Ups

25 OHS
Rx+ 25 AB Cal 95/65

Rx Run 65/45

Scaled Run Air Squat

111819

Crossfit Above the Bar – CrossFit

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Warm-up

What do you think our Christmas party theme should be?

REMINDER Holiday Party is Dec 20!

New Weightlifting (1/1/1/1/1)

2 Snatch Pulls (low)

1 Snatch (full)

all done from the hang. Weight should be 75-80%

Metcon

Metcon (Time)

200m Run

27 KBS

200m Run

21 KBS

200M Run

15 KBS

200M Run

9 KBS

200m Run
53/35 Russian KBS

111519

Crossfit Above the Bar – CrossFit

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Warm-up

Gymnastics

L Sit Practice (max L Sit for 30 sec per round, 4 rounds)

Work Bar Muscle Up Progressions

Metcon

Amanda At The Bar

Metcon (Time)

9-6-3

Snatch

Bar Muscle Ups
Rx +135/95 Full Snatch

Rx 95/65 (Full)

Scaled 95/65 (pwr)

111419

Crossfit Above the Bar – CrossFit

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Warm-up

Skill

Work on DU and 1 Skill of your choosing.

Gymnastics

Metcon (Time)

3/6/9/12/15/18/21…

3/3/6/6/6/9/9/9/9…

Pwr Clean

HSPU

135/95 1″ Deficit Rx +

95/65 Rx

65/45 Scaled

111319

Crossfit Above the Bar – CrossFit

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Warm-up

Which open workout was your favorite?

10: Back Squat (10/10/10)

Weighted Pull Ups (5/5/5)

3 sets of 5 with HAP

Metcon (3 Rounds for reps)

3 Rounds

1K row

4 min rest

111319

Crossfit Above the Bar – CrossFit

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Warm-up

Cleans (6 Sets of 3/3 HAP)

3 Cleans + 3 Jerks
(Scaling Options)Rx Full clean/ (scaled Pwr clean with front squat / pwr clean )

Baseline (Time)

500m Row

40 Squats

30 Sit Ups

20 Push Ups (HR)

10 Pull Ups

Metcon (Time)

60 Cal AB

500m Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

110819

Crossfit Above the Bar – CrossFit

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Warm-up

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Masters Scaled (55+) (Time)

For time, partitioned any way:

40 jumping chest-to-bar pull-ups

80-cal. row

120 wall-ball shots, 14 / 10 lb ball to 8 ft.

Time cap: 20 min.

110719

Crossfit Above the Bar – CrossFit

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Warm-up

Who is your childhood celebrity crush?

REMINDER: Start reserving your classes in WODIFY

Gymnastics

Metcon (AMRAP – Rounds)

30 Min AMRAP Team

P1-

200m Row

5 Over the Rower Burpee

P2-

5 Over the Box Jumps

10 Axle Bar Deadlifts

Rx+ 225/155

24/20″ No touching the box

Rx 185/135 (No StepUp)

Scaled 95/65 StepUps
P1 & P2 ea must have complete all work before moving to new movement.

If only 1 person (20min AMRAP)

Muscle Ups

Work Muscle Up sklls.
Muscle Ups will be coming up in the OPEN!

Metcon