New Years – Heavy Grace
CrossFit Manayunk – CrossFit
Metcon
225/155 Grace (Time)
30 clean and jerks @ 225/155
30 clean and jerks @ 225/155
Every 2 minutes *15 rds
10 no push up burpees(hold a tight plank position)
10 v ups(scale to tuck ups)
Chipper- For Time [35 Minute Cap]
Jan 31- KB Swings (70/53)
Feb 28- Wall Balls
Mar 31- Pull Ups (c2B)
Apr 30- Sit Ups
May 31- Overhead Squats @ 95/65 (135/95)
Jun 30- Burpees
Jul 31- Hang Cleans @ 95/65 (135/95)
Aug 31- Box Jump Overs
Sep 30- Overhead Lunges [45/25]
Oct 31- Burpees
Nov 30- Dubs
Dec 31- Back Squats [135/95]
15/10 Cal’s bike
20 air squats
15 empty barbell strict press
Rest 1 min
15/10 Cal’s bike
20 empty barbell thrusters
Rest 1 min
15/10 Cal’s
20 jumping lunges
15 db push press
Increase effort on bike so pace accordingly
5 rds
1 arm kb deadlift
1 arm kb row(from floor)
1 arm swing x3
1 arm kb clean
1 arm front rack squat x 3
1 arm push press x 3
Switch sides
Rest 2 min between rds
9 min amrap
7 toes 2 bar
7 squat cleans
95/65-135/95-155/105-185/120-225/155
(if you clear the last bar complete max reps burpee deadlifts with the final weight)
3 Rounds Not for Time:
Assault Bike 90 seconds @ moderate pace
9 Rower Pike Ups Slow and Controlled
6 Single Arm KB Rack Reverse Lunge/leg @ 20X1 tempo
For time
26 thrusters 95/65
26 burpees
26 front squats 135/95
26 burpees
26 hang power cleans 155/105
26 burpees
26 back squats 185/120
26 burpees
26 deadlifts 225/155
26 burpees
Merry Christmas to all the CFMY ARMY!!!!!!!!!!!!!
7 Min AMRAP
12 KB Swings (50/35)
11 S2OH (95/65)
10 Double Unders (30 singles)
*While one person is working the other person is performing a plank When one person is done with a round then they switch
If the person doing the plank drops both athletes have to do 5 burpees on the spot
2 min rest
7 Min AMRAP
9 Deadlifts 225/155
8 Push Ups
7 Wall Balls
*one partner hanging from pull up bar
If the person hanging drops both athletes have to do 5 burpees on the spot
3 min rest
7 Min AMRAP
6 Box Jump overs 24/20
5 DB thrusters
4 front squats 155/105
* other person holding a handstand (same rules)
3 min rest
7 min amrap
3 squat cleans 185/120
2 burpees over the barbell
1 Devils press
partners alternate each rep
21 min amrap
:30 plank
20 leg scissors
:30 hollow hold
20 Russian twist
WOD: For Time
1 Wall Walk
2 Toes to Bar
3 Pull Ups
4 Burpees
5 Sit Ups
6 Push Press
7 Hang Power Cleans
8 Bar Jump Overs
9 Kettlebell Swings [53/35]
10 Jumping Lunges
11 Air Squats
12 Thrusters
weights: scaled: 75/55, RX: 95/65, COMP: 135/95
* this WOD is to be perform in the way the song is sung … i.e on the first day of Christmas, 1 Wall Walk. On the second day of Christmas, 2 Toes to Bar and 1 Wall Walk. On the third day of christmas, 3 Pull Ups, 2 Toes to Bar, 1 Wall Walk. Etc, etc.
perform at an 70 % effort for time (10 min cap)
14 total jumping lunges
14 sit ups
rest 1 min
14 empty barbell thrusters
14 V-Ups(scale to tuck ups)
rest 1 min
14 goblet squats
14(total) renegade rows (scale to no push up)
5 rds for quality NOT TIME
DB Goblet Squat Curl with Halo x 3
5 no push up burpee on head of DB to stand
DB Lunge and hang clean to press and stand (one side then other) x 3
5 no push up burpee on head of DB to stand
DB Lunge and hang snatch to stand (one side then other) x 3
5 no push up burpee on head of DB to stand
rest 2 minutes between flows
8 min amrap
5 hang cleans 135/95(185/120)
5 toes 2 bar
5 back squats
5 toes 2 bar
