91619

Crossfit Above the Bar – CrossFit

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Warm-up (No Measure)

5 min of movement (athlete choice)
Intro and QOD

If you could only wear one color for life, what would it be. No black

Front Squat (7-7-7-7)

warm up to heavy 7, 4 sets of heavy 7

Metcon (AMRAP – Reps)

15min AMRAP

15 Squat Cleans 185/125

150 Wall Balls

91319

Crossfit Above the Bar – CrossFit

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Warm-up (No Measure)

Introduction and QOD

If you had to become a fruit or vegetable, what would it be and why?

Metcon

Metcon (AMRAP – Reps)

Team WOD!

3 Rounds

4 min Row for Cal

3 min wall balls

2 min of burpees

team of 3 preferred

RECOVERY

Crossfit Above the Bar – CrossFit

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New Section

Warm-up (No Measure)

Introduction and QOD

What is your most hated bug and why?

Metcon (No Measure)

All movements done at 60-70% EMOM 15 min

1-8 Dumbell Thrusters

2-6 Box Step Ups

3-60 sec Squat

Squat- rest in the bottom, should be for mobility.

9/11 Tribute

Crossfit Above the Bar – CrossFit

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Metcon

9/11 Tribute (Time)

2001m Run

11 Box Jumps

11 C2B

11 Pwr Cleans 155/105

11 HSPU

11 KBS 70/53

11 T2B

11 DeadLifts 155/105

11 Push Jerks 95/65

2001m Row

*you can start or end with ROW*

91019

Crossfit Above the Bar – CrossFit

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Weightlifting

Bench Press (8-8-8-8-8)

Metcon

Metcon (Time)

400m Farmer Carry 50/35

200m Walking Lunge

90919

Crossfit Above the Bar – CrossFit

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Weightlifting

Hang Snatch (3-2-1-1-1-1)

Metcon

Metcon (AMRAP – Reps)

4 rounds against 10min clock

10 STO 135/95

10 Bar Facing Burpees

remaining time is wall balls. Score is wall balls completed.

9-6-19

Crossfit Above the Bar – CrossFit

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Warm-up (No Measure)

Coach pick for skill

Metcon (Time)

3R4T

400m run

8 snatches (full)135/95

9.5.19

Crossfit Above the Bar – CrossFit

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Back Squat (2-2-2-2)

Metcon (AMRAP – Reps)

10 min emom

5 clean and jerks

Me burpees otb

Score is burpees

9.4.19

Crossfit Above the Bar – CrossFit

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Push Press (5-5-5-5-5)

Metcon (Time)

3r4t

400m run

21 wall balls 20/14

12 bbjo 24/20

9.3.19

Crossfit Above the Bar – CrossFit

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Front Squat (2-2-2-2-2)

Metcon (Time)

5r4t

5 c2b

10 t2b

15 deadlifts 225/155

20 squats