Tag Archive: burpee over bar

PE 4/3

Work up to a heavy front squat

CrossFit.com WOD:
6-9-12-9-6 reps of:
Burpees over the bar
Front squat (185/135)
Chest-to-bar pull-ups

*Scale weight for front squats to 75-80% of 1RM

“Get comfortable being uncomfortable. Get confident being uncertain. Don’t give up just because something is hard. Pushing through challenges is what makes you grow.”


Amrap 5 minutes of:
5 Power Cleans 95/65
5 Thrusters 95/65Rest 5 minutes, then:Amrap 10 minutes of:
3 Deadlifts 315/225
1 Round of “Cindy”

Rest 5 minutes, then:

Amrap 7 minutes of:
7 Burpees, lateral over bar
7 Hang Power Snatch 75/55

These mashup workouts are intense. In the case for the volume, loading, or anything else, scale appropriately.