7.19.19

Crossfit Above the Bar – CrossFit

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Clean and Jerk (1-1-1-1-1-1)

Metcon (Time)

3 rounds

100 dubs

50 wall balls

7.18.

Crossfit Above the Bar – CrossFit

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Back Squat (5×5@80)

Metcon (Time)

21-15-9

Bike cals

Snatch 95/65

Sit ups

7.17.19

Crossfit Above the Bar – CrossFit

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Warm-up (No Measure)

Mobility work

Knees and shoulders

Metcon (Time)

5 rounds

400m rum

20 alt dB snatch 50/35

20 burpees

7.16.19

Crossfit Above the Bar – CrossFit

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Metcon (Time)

1k row for time

Metcon (Time)

4 rounds

10 bench press

10 strict pull ups

Rest 3 min

7.15.19

Crossfit Above the Bar – CrossFit

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Clean and jerks

6 sets

2 power cleans and 2 jerks

Metcon (Time)

For time

200m run

7 squat cleans135/95

200m run

5 squat cleans 155/105

200m run

3 squat cleans 185/125

7.12.19

Crossfit Above the Bar – CrossFit

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Metcon (Time)

15 rounds

1 rope climb

3 snatch 115/80

5 cal row

7.11.19

Crossfit Above the Bar – CrossFit

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Front Squat (3-3-3)

Metcon (No Measure)

Work hspu, dubs, muscle ups, mobility

7.10.19

Crossfit Above the Bar – CrossFit

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Power Clean (6×3 heavy)

Metcon (Time)

For time:

250m row

21 c&j 115/80

250m row

15 c&j

250m row

9 c&j

7.9.19

Crossfit Above the Bar – CrossFit

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Metcon (Time)

10 goblet squats

20 alt jump lunges

Rest 2 min

3 rounds

400m run

21 kB swings 53/35

12 burpees

21 squats 12 burpees

7-8.19

Crossfit Above the Bar – CrossFit

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Metcon (Weight)

6 sets

1 hang snatch

1 TNG snatch

Metcon (Time)

600m run

50 wall balls 20/14

120 dubs

400m run

40 wall balls

100 dubs

200m run

30 wall balls

80 dubs