12/01/2018
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
22 min emotm
7 no push ups burpees (hold plank position for 1 sec)
Then max Russian kb swings
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
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
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
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
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?
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
In time remaining work to heavy single of complex
4*1 min dead bugs wweighted if possible
l/r=1
3111 tempo
10-15 lbs heavier
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
5-10% increase
4*:max time chin up chin over bar
11 min amrap
1 squat clean @ 80-85%
3 burpees
5 db thrusters 50/35
For time
10 rds
10 t2b
8 Russian twist (l/r=1)
:30 hollow hold
25 Min AMRAP
10 Push Ups
20 Jumping Lunges (l/r=2)
30 mountain climbers
40 Russian Twists
50 air squats
60 second plank
must hold catch position 5 seconds
Dip create space then drive directly down
22 min amrap
5 strict pull ups (3 c2b)
10 push ups (5 hspu)
15 goblet squats 50/35 (70/50)
l/r=1
3111
10-15 lbs heavier
4*:30 ring plank
4 rds each for time
15/12 Cal’s bike
12 deadlifts 155/105
9 hang cleans
6 s2oh
compare to 6/16/16