11/19/2018

CrossFit Manayunk – CrossFit

Hang Power Clean (6*8 reps )

5-10% increase

Metcon (Weight)

4*:30 weighted wall sit
Plate on legs or 2 kb in front rack

The Slicer (Time)

For time (12 min cap)

21-15-9

Left DB hang snatch

Right DB hang snatch

Box jump overs(clear box)
20/16 box or may stack plates to those hieghts however not RX may also scale to PVC pipe jump overs

11/06/2018

CrossFit Manayunk – CrossFit

Front Rack Lunge (8×10 )

l/r=1

light weight working form and stability

10-15 lbs heavier

Metcon (No Measure)

4*:30 side plank each side

Weighted if possible


DT 1 (Time)

For time (2 min time cap)

1 rd for time

12 deadlifts 185/120

9 hang cleans

6 jerks
Rest 2 min between rds

DT 1 (Time)

For time (2 min time cap)

1 rd for time

12 deadlifts 185/120

9 hang cleans

6 jerks

DT 1 (Time)

For time (2 min time cap)

1 rd for time

12 deadlifts 185/120

9 hang cleans

6 jerks

40 bar facing burpees (Time)

4 min cap

16 min total time of wod

11/05/2018

CrossFit Manayunk – CrossFit

Hang Power Clean (6*8 reps )

Add 10-20lbs

Metcon (No Measure)

4*:40 sec hollow rocks (scale to hollow holds)

Len Nicademo (AMRAP – Rounds and Reps)

12 min amrap

9 toes 2 bar

10 wall balls

11 box jump overs

11/03/2018

CrossFit Manayunk – CrossFit

Core # 4 (No Measure)

4 rds

12 l/r side plank rotations

12 double KB sit up+press

:30 hanging tuck

1:00 max sit ups or ghd sit ups


11/02/2018

CrossFit Manayunk – CrossFit

Wodapalooza Qualifier #7 (AMRAP – Reps)

Every 2:00 until failure

8 Burpee Box Jump Overs 24/20″

8 Hang Power Snatch 115/80lbs

8 Thrusters 115/80lbs

Rest remainder of 2:00 window
A little inspirtation

https://youtu.be/MsyFwgkiSUM