02/06/2019

CrossFit Manayunk – CrossFit

OHS MoB #1 (No Measure)

4 rds or 10 minutes

overhead shrugs (shrug up hold 2 sec controlled down) 15 reps empty barbell

assisted prone lift offs x 15 reps ( https://youtu.be/GU420WUXFU8 )

banded overhead squat press ( https://youtu.be/zRh5qzqbnVo ) 10 reps each side

Overhead Squat (10 x 2)

banded kb stability OHS Must press weight from behind neck

3311 tempo

add kb weight to whatever you have on the barbell many will use empty barbell +kb weights

Overhead Squat (10 x 2)

banded kb stability OHS Must press weight from behind neck

3311 tempo

add kb weight to whatever you have on the barbell many will use empty barbell +kb weights


Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes


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