Month: April 2019

CrossFit Manayunk – CrossFit

OHS MoB #2 (No Measure)

10 minutes

-Goblet squat with overhead reach 10 reps from bottom position

-Squat Thoracic Spine Rotation 10 reps each side slow and controlled

-Squat Y’s 10 each side

50 dubs

Overhead Squat (3×3 @ 93% )

Every 4 #5 (4 Rounds for time)

Every 4 minutes x 4 rds

400 m run

5 squat cleans 185/105 (225/155)

CrossFit Manayunk – CrossFit

Warm Up # 20 (bands all here) (No Measure)

3 rds

Band Front rack stretch :30 each side https://youtu.be/IYXQeI6jmtc

Banded ankle dorsiflexion :30 each side https://youtu.be/ILSbK8RnGdI

15 goblet squats then :30 sec bottom squat hold

Front Squat (3*4 @ 88%)

Metcon (No Measure)

High Band Handstand practice

China Panda (Time)

for time (12 min cap)

1-10 devils press

30 dubs

CrossFit Manayunk – CrossFit

Warm Up #19 (Clean the Plank) (No Measure)

Row 60sec at an easy pace

6 KB Single arm Clean and Push Press R

6 KB Single arm Clean and Push Press L

:20 sec Single Leg Elbow Plank/leg

Power Clean + Jerk (em(2)otm for 14 minutes 1+10 burpees @ 90%)

Clapco D-29 (Time)

5 rds for time (14 min cap)

100 m run

3 complexes of

3 power cleans+3 front squats+3 s2oh 115/80(155/105)

CrossFit Manayunk – CrossFit

Core # 9 (AMRAP – Rounds)

20 min emotm

6 V ups

5 toes 2 bar

4 no push up burpees

CrossFit Manayunk – CrossFit

Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here

CrossFit Manayunk – CrossFit

Metcon (Weight)

Seated Arnold press

Barbell curls

Landmine row

Spanish Squats (can be done with db/kb/barbell/weight plate go as heavy but keep tempo)
8×8 per exercise with exactly :30 rest between sets

Add weights into comments sections

Burner #3 (Time)

for time (5 min cap)

9 rds

5 pull ups (c2b)

1 squat clean(from pads ok) 155/105 (205/125)

CrossFit Manayunk – CrossFit

OHS MoB #2 (No Measure)

10 minutes

-Goblet squat with overhead reach 10 reps from bottom position

-Squat Thoracic Spine Rotation 10 reps each side slow and controlled

-Squat Y’s 10 each side

50 dubs

Overhead Squat (3×4 @ 90% )

Every 4 #4 (4 Rounds for reps)

Every 4 minutes x 4 rds

15/12 bike cals

20 russian swings 70/50

15 goblet squats

CrossFit Manayunk – CrossFit

Warm Up # 20 (bands all here) (No Measure)

3 rds

Band Front rack stretch :30 each side https://youtu.be/IYXQeI6jmtc

Banded ankle dorsiflexion :30 each side https://youtu.be/ILSbK8RnGdI

15 goblet squats then :30 sec bottom squat hold

Warm Up # 20 (bands all here) (No Measure)

3 rds

Band Front rack stretch :30 each side https://youtu.be/IYXQeI6jmtc

Banded ankle dorsiflexion :30 each side https://youtu.be/ILSbK8RnGdI

15 goblet squats then :30 sec bottom squat hold

Front Squat (4*3 @ 88%)

1211 tempo

Metcon (No Measure)

High Band Handstand practice

Moland Spring (Time)

for time (12 min cap)

5 rds of

10 pull ups(3 ring mu)

10 power clean 135/95

10 burpees

CrossFit Manayunk – CrossFit

Warm Up #19 (Clean the Plank) (No Measure)

Row 60sec at an easy pace

6 KB Single arm Clean and Push Press R

6 KB Single arm Clean and Push Press L

:20 sec Single Leg Elbow Plank/leg

Power Clean + Jerk (em(2)otm for 16 minutes 1+10 burpees @ 88%)

Cereal Famine (Time)

for time (11 min cap)

30 hang cleans 135/95

60 dubs

30 front squats

60 dubs

30 s2oh

* any break on barbell stop and do 5 burpees

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