Month: November 2018

CrossFit Manayunk – CrossFit

Core #8 (AMRAP – Reps)

22 min emotm

7 no push ups burpees (hold plank position for 1 sec)

Then max Russian kb swings

CrossFit Manayunk – CrossFit

The Foundation (Time)

For time (40 cap)

20 db deadlifts

10 burpees

20 db hang cleans

10 burpee box jump overs

20 db front squats

10 db burpees

20 db push press

10 burpee pull ups

20 thrusters 135/95

10 burpees over the barbell

20 hang squat cleans

10 burpee broad jump

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
If you missed testing on Wednesday please complete today NO CAP

CrossFit Manayunk – CrossFit

Warm Up #1(Duck Tails) (No Measure)

3 rds

6-8/arm – Half Kneeling Bottom Up KB Press @ 2010 tempo

rest 30sec

10m goblet squats duck walks

rest 30sec

12 Scapular Push Ups on Elbows

rest 60sec

FBB #13 (No Measure)

3rds

A1-Split Stance Romanian Deadlift

3111; 6 per leg

A2-Kettlebell Rack Drop Lunge

Stand on a 4-6″ step so that you step down with each lunge – (Kettlebells front rack loaded) 10 reps alternating

A3-:30 side plank weighted if possible each side

A-4 10 seated Arnold press 2111

“Seven” (7 Rounds for time)

Every 1:30 complete for 7 rds

7 double kb hang cleans

7 double kb push press

7 double kb goblet squats
For a free stark what’s the Seinfeld reference?

CrossFit Manayunk – CrossFit

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
No Cap

[1] Power Snatch + [2] OHS (Heavy Single )

In time remaining work to heavy single of complex

CrossFit Manayunk – CrossFit

Metcon (No Measure)

4*1 min dead bugs wweighted if possible

Front Rack Lunge (5×6)

l/r=1

10-15 lbs heavier

The Wig Master (3 Rounds for time)

3 rds each for time

350/250 m row

20 kb swings (50/35) 70/50

15 goblet squats

10 burpees

Rest 90-120 sec
Goal is to decrease times each round

CrossFit Manayunk – CrossFit

Hang Power Clean (5*7 reps )

5-10% increase

Metcon (Time)

4*:max time chin up chin over bar

The Nicole Miller (AMRAP – Rounds and Reps)

11 min amrap

1 squat clean @ 80-85%

3 burpees

5 db thrusters 50/35

CrossFit Manayunk – CrossFit

Core #7 (Time)

For time

10 rds

10 t2b

8 Russian twist (l/r=1)

:30 hollow hold

CrossFit Manayunk – CrossFit

At Home Endurance (AMRAP – Rounds)

25 Min AMRAP

10 Push Ups

20 Jumping Lunges (l/r=2)

30 mountain climbers

40 Russian Twists

50 air squats

60 second plank

CrossFit Manayunk – CrossFit

Snatch Balance (work to heavy single)

must hold catch position 5 seconds

Dip create space then drive directly down

Body Clock (AMRAP – Rounds and Reps)

22 min amrap

5 strict pull ups (3 c2b)

10 push ups (5 hspu)

15 goblet squats 50/35 (70/50)

CrossFit Manayunk – CrossFit

Front Rack Lunge (5×8)

l/r=1

10-15 lbs heavier

Metcon (No Measure)

4*:30 ring plank

DelbocavisTa (Time)

4 rds each for time

15/12 Cal’s bike

12 deadlifts 155/105

9 hang cleans

6 s2oh
compare to 6/16/16