3.26.19

Crossfit Above the Bar – CrossFit

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Metcon (Weight)

10 min emom

1 clean

1 hang clean

1 jerk
Start at 65% of 1rm clean

Add 5% every 2 min

If failed attempt at jerk, lower weight back to the block before

Metcon (6 Rounds for reps)

3 rounds

2 min amrap

10 dB snatches 50/35

10 push ups

Rest 1 min

2 min amrap

8 hang power clean 135/95

8 burpees

Rest 1 min

3.25.19

Crossfit Above the Bar – CrossFit

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Back Squat (4×5 )

Moderate to heavy

All done at same weight

Metcon (Time)

5r4t

12 backsquats 95/65

10 t2b

60 dubs

19.5

Crossfit Above the Bar – CrossFit

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Open 19.5 (Time)

33-27-21-15-9

Thrusters 95/65

Chest to bar pull ups

*20 min time cap
Scaled 65/45

Jumping pull ups

3.21.19

Crossfit Above the Bar – CrossFit

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Front Rack Lunge (5×8 )

Moderate w/ kB in front rack

Metcon (Time)

4r4t

30 kB swings 53/35

20 jumping air squats

10 cal row

3.20.19

Crossfit Above the Bar – CrossFit

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Push Press (5×3 ascending)

Metcon (AMRAP – Rounds and Reps)

12 min amrap

9 hspu

12 ground to overhead 115/75

150m run

3.19.19

Crossfit Above the Bar – CrossFit

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Deadlift (5×5)

Metcon (Time)

5r4t

10 burpees

10 box jumps 24/20

10 pull-ups

10 t2b

3.18.19

Crossfit Above the Bar – CrossFit

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Front Rack Lunge (5×6 ascending )

Metcon (Time)

21-19-15-12-9-6-3

Thrusters 95/65

Ring dips

19.4

Crossfit Above the Bar – CrossFit

NO 9AM, Coach Heather has a sick child! See you at 4!!!

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Open 19.4 (Time)

For time:

3 rounds

10 snatches

12 bar facing burpees

Rest 3 minutes

3 rounds

10 bar muscle ups

12 bar facing burpees
12 min time cap

95/65

3.14.19

Crossfit Above the Bar – CrossFit

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Metcon (Time)

3k row

Metcon (Time)

Weighted Annie on the run

50-40-30-20-10

Double unders

Weighted amsu 25/15

300m run after each round

3.13.19

Crossfit Above the Bar – CrossFit

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Deadlift (5×3 ascending)

Metcon (AMRAP – Rounds and Reps)

4 rounds

3 min amrap

8 sdhp 115/75

10 cal row

Rest 2 min between rounds
Pick up where you leave off every round! Score is running total of rounds and reps