11.16.18

Crossfit Above the Bar – CrossFit

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Front Squat (1rm)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

11.15.18

Crossfit Above the Bar – CrossFit

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Clean (1rm)

Metcon (Time)

For time:

600m run

30 kb swings 53/35

20 box jumps

10 burpees

20 box jumps

30 kb swings

600m run

11.14.18

Crossfit Above the Bar – CrossFit

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Back Squat (1rm)

Metcon (AMRAP – Rounds and Reps)

3 rounds

4 min amrap

5 front squats 95/65

10 sit ups

30 double unders

Rest 2 minutes between rounds

RX+ 135/95 & weighted sit ups

Pick up every round where you left off

11.13.18

Crossfit Above the Bar – CrossFit

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Shoulder Press (1rm)

Metcon (AMRAP – Rounds and Reps)

6 min amrap

12 dB cleans 50/35

10 dB lunges 50/35

8 pull-ups

Rest 2 min

6 min amrap

12 dB cleans

10 dB lunges

4 bar muscle ups/8 c2b pull-ups

Happy Veterans Day!!!

Crossfit Above the Bar – CrossFit

9am only! BBQ following!!!

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No class due to Honor Games

Crossfit Above the Bar – CrossFit

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11.9.18

Crossfit Above the Bar – CrossFit

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Deadlift (5×3 ascending)

Metcon (AMRAP – Rounds and Reps)

12 min amrap

2-4-6-8-10…..

Deadlift 225/155

Hspu

11.8.18

Crossfit Above the Bar – CrossFit

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8 min emom (Weight)

Even: front squat 5@75%

Odd: 30 sec ME weighted sit up

Metcon (Time)

For time:

Buy in: 100 DUs

50 wall balls 20/15

40 box jumps

30 dB FR lunges 50/35

20 slam ball over the shoulder 30/20

10 cal bike

Buy out: 100 DUs

WOD 11.7.18

Crossfit Above the Bar – CrossFit

No 9am class

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Snatch Balance (15 min to work to heavy double)

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
If athlete can’t do muscle ups, they will do the same amount of pull-ups and ring dips

11.6.18

Crossfit Above the Bar – CrossFit

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Metcon (Weight)

8 min emom

Even: backsquat 5×75%

Odd: 30 sec up/Down plank

Metcon (Time)

10-8-6-4-2

T2B

20-18-16-14-12

pistols