6.3.19

Crossfit Above the Bar – CrossFit

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Metcon (Weight)

Skill/strength

3 squat cleans

3 split jerks

Front Squat (4-4-4-4)

Metcon (Time)

For time:

50 hang power cleans 115/75

50 box jumps 30/24

50 hspu

5.31.19

Crossfit Above the Bar – CrossFit

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Snatch (1-1-1-1-1-1)

Clean and Jerk (1-1-1-1–1–1)

Back Squat (5×3 @ 80%)

Metcon (Time)

3r4t

3 rope climbs

12 hspu

24 deadlifts 225/185

5.30.19

Crossfit Above the Bar – CrossFit

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Snatch Balance (Light, focus on speed)

Metcon (Time)

3r4t

400m run

21 kB swings 53/35

12 burpees

400m run

21 kB swings

12 burpees

5/29/2019

Crossfit Above the Bar – CrossFit

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Metcon (Weight)

6 sets

3 power snatch

3 OVH squat

Back Squat (4-4-4-4-4)

Metcon (Time)

21-15-9

Squat snatch 115/75

T2b

5,28,19

Crossfit Above the Bar – CrossFit

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Metcon (Weight)

6 sets

5 floor press

5 weighted pull ups

Rest 2 min be rounds

Metcon (No Measure)

Emom 7 min

4 hspu

2 bar mu

Metcon (Time)

4 rounds

400m run

50 air squats

5.27.19 HAPPY MEMORIAL DAY!

Crossfit Above the Bar – CrossFit

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Murph

Crossfit Above the Bar – CrossFit

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

5.24.19

Crossfit Above the Bar – CrossFit

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

Back Squat (5-5-5-5)

Metcon (Time)

For time:

30 deadlifts 155/135

30 hang power cleans 155/135

30 S2OH 155/135

6.23.19

Crossfit Above the Bar – CrossFit

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Metcon (No Measure)

E3MOM 12 min

250m row

3 burpee pull ups

Rest remaining time

Metcon (No Measure)

15 min mobility

5.22.19

Crossfit Above the Bar – CrossFit

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Hang Power Snatch (6×3)

Metcon (AMRAP – Rounds and Reps)

15 min amrap

1 legless rope climb

7 squat snatch 115/75

1 legless rope climb

14 t2b

1 legless rope climb

21/18 assault bike cals