08/09/2018

CrossFit Manayunk – CrossFit

TT5 (3 Rounds for time)

0-12 min

3 Rounds for time of:

100m Dumbbell/kettlebell Farmer’s Carry, 50’s/35’s

5 front squats 225/155(may squat clean first rep)

rest 3 min

15-25 min

3 Rounds for time

15 Deadlifts, 155/105

12 Hang Power Cleans, 155/105

9 Push Jerks, 155/105

rest 3 min

28-40 min

for time 100 burpees (emotm 20 dubs)

40-45 min

1 rep max jerk
For a free perfect bar

What is the one sure-fire way to open Elaine’s vault?

Post in FB group


Jerk [ from rack ]

08/08/2018

CrossFit Manayunk – CrossFit

Metcon (Distance)

Skill work

Handstand walk distance

Floor Press (1 rep max)


“funny f*ck” (3 Rounds for reps)

AMRAP 4:

27 Burpees

27 thrusters 95/65

rest 4 minutes

AMRAP 4:

21 Burpees

21 ohs 135/95

Rest 4 minutes

AMRAP 4:

15 Burpees

15 hang squat snatch 155/105
for item of your choice

Who was no referred to as this and by whom?

Post in FB group

08/07/2018

CrossFit Manayunk – CrossFit

Back Squat (4*16 @ 205/150)

Metcon (No Measure)

In between squats perform

4*35 face pulls


Marla Penny (Time)

for time(18 min cap) GO Heavy

10-1 hang power cleans 205/140

1-10 box jumps(w/step down) 36/30
For 1 free stark

What is she known for?

Post in FB group

08/06/2018

CrossFit Manayunk – CrossFit

Conditioning Cleans (10*1)

Emotm for 10 min

25 dubs + 1 squat clean @ 75%
If you need to take a Rd off do NOT count it in your rep scheme and do NOT make it up

Marcelino (2 Rounds for time)

0-7 min

15-12-9

Strict press 115/800

Pull ups (c2b)

Rest 3 min

10-17 min

12-9-6

S2oh 185/120

Pull ups (c2b)
Who was he???

For a free perfect bar

Post answer to FB group