10.20.17

Crossfit Above the Bar – CrossFit

Warm-up

Warm Up 2 (No Measure)

200m Run

10 Burpees

20 Pass Through

30 KBS

40 Squats

50 Double Unders

Metcon

Metcon (Time)

Chipper

20 Pull Ups

20 Box Jumps 24/20

20 KBS 53/35

20 AMSU

20 HR Push Ups

100 Double Unders
Go down and back up. Only 1 set of Double Unders (100 total, not 200)

10.19.17

Crossfit Above the Bar – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up 2

2 Rounds

200m Run

10 reps of

squats

push ups

KBS

T2B

Weightlifting

Push Press (5-4-3-3-2-2-1)

Build to heavy, no misses.

Metcon

Metcon (Time)

200m Run

21 Deadlifts

200m Run

15 Pwr Cleans

200m Run

9 Push Press

95/65

Wednesday

Crossfit Above the Bar – CrossFit

Warm up – 2 rounds
200 M run
20 Pas thrus
20 Air Squats
10 Push ups

3 Rounds
20 Cal Row
20 Ab mat sit ups
20 Overhead Squats

EMOM for 7 Min
4 Burpee MU

Warm-up

200 M Run

20 Pass Thrus

20 Air Squats

10 Push Ups

Metcon

3 Rounds

20 Cal Row

20 AB Mat Sit ups

20 Overhead Squats

Gymnastics

EMOM 7 Min

4 Burpee MU

10.17.19

Crossfit Above the Bar – CrossFit

Warm-up

Warm-up (No Measure)

200m run

30 KBS

10 Push Ups

15 Jumping Jacks

20 Squats

200m run

Gymnastics

Handstand Push-ups (30)

conduct 30 HSPU

build to highes deficit possible.

Metcon

500m Row (Time)

Max Effort 500m Row
Can be started as soon as the athlete finishes HSPU

Weightlifting

Snatch (1RM)

15m to esablish

10.16.17

Crossfit Above the Bar – CrossFit

Warm-up

Corinne (No Measure)

400m Run

15 Shoulder Dislocates

15 OHS

400m Run

15 Strict Press w/ Barbell

15 Front Squats w/ Barbell

15 Burpees

200m Run

15 Strict Pull Ups (can be done as singles) Work Strict!

Weightlifting

Thruster (4-3-2-2-2)

build to heavy

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

10.13.17

METCON

 

100 Wall Balls 20/14
Rest 3 min
50 Bar Facing Burpees
Rest 3 min
25 Power Cleans 135/95

10.12.17

Strength

Push Press

5/5/5/5

 

METCON

3 Rounds 

150 DU

50/40 Cal Row

25 T2B 

Rest 3 Min

10.11.17

Crossfit Above the Bar – CrossFit

Warm-up

Warm Up 3 (No Measure)

2 Rounds

400m Run

10 Push ups

10 Air Squats

25 Pass Throughs

Weightlifting

Front Squat (3-3-3-3)

Weightlifting

Clean (1-1-1-1-1-1)

Metcon

Metcon (AMRAP – Reps)

3 rounds

200m Run

Max Hand Release Push Ups

2 min per round

3 min rest between round

Rx+ 400m run

10.10.17

Crossfit Above the Bar – CrossFit

Warm-up

Warm-up (No Measure)

20 Burpees

20 Kbs

20 Pass Throughs

200m Run

10 Burpees

10 KBS

10 Pass Throughs

Weightlifting

Bench Press (10-10-10)

Metcon

Metcon (Time)

METCON

4 Rounds

5 Pull Ups

5 Dips (rings)

400m Run

Rx Plus (Strict Weighted Pull Ups) 25/10lb

10.9.17

Back Rack Lunges 

6-6-6-6

 

 

METCON

15 min AMRAP
30 Sit Ups
20 Alt Lunges 25/15 Plate OH
10 Plate Burpess 25/15