Month: May 2019

CrossFit Manayunk – CrossFit

Core #14 (AMRAP – Reps)

emotm 30 minutes

1. 10 v ups(ghd)

2. 10 no push ups burpees (perfect plank position)

3. 10 toes 2 bar

CrossFit Manayunk – CrossFit

Colemans Department Store (Time)

for time

50 thursters (empty barbell)

40 OHS 95/65

30 hang power snatch 135/95

20 hang power cleans 185/120

10 squat cleans 225/155

*each break do 3 burpees

CrossFit Manayunk – CrossFit

Metcon (Weight)

Seated Arnold Press

overhead db tri extension

landmine barbell row

200 total lunge steps (controlled negative) weighted this week if possible
8×8 per exercise with exactly :30 rest between sets

Add weights into comments sections

Burner # 8 (Time)

for time (6 min cap)

4 rds for time

3 power cleans 185/120(225/155)

7 burpees

11 toes 2 bar

CrossFit Manayunk – CrossFit

Back Squat Warm Up # 1 (No Measure)

1 time through

Toes 2 wall stretch 1 minute each side

Plate Squat x 1 minute

Squat Sit to Reach x 20

Groiners x 20 (10 per leg)

Quadruped Hydrants x 10 per leg, per direction

Cossack Squats x 20 (10 per leg)

Duck Walk x 20-40 steps (bodyweight or with weight overhead or in front)

Back Squat Waves #2 (6 Rounds for weight)

6 Reps @ 67%

3 Reps @ 72%

6 Reps @ 67%

3 Reps @ 77%

6 Reps @ 67%

3 Reps @ 82%
rest 2 minutes between sets

Commando 450 (3 Rounds for reps)

AMRAP 3:

15 Burpees

15 Hang power cleans 135/95(155/105)

rest 2 minutes

AMRAP 3:

15 Burpees

15 ohs S2OH

Rest 2 minutes

AMRAP 3:

15 Burpees

15 snatch

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 (6*2 @ 80%%)

test next week just flush legs from murph

Metcon (No Measure)

Handstand 90 degree Hover

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

CrossFit Manayunk – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

CrossFit Manayunk – CrossFit

Core #13 (Time)

For time

100 my climbers

50 dubs

75 Russian twist

50 dubs

50 med ball sit ups

50 dubs

25 toes 2 bar

50 dubs

CrossFit Manayunk – CrossFit

Hall (Time)

5 Rounds for time of:

3 Cleans, 225#

200m Sprint

20 Kettlebell Snatches, 1.5 pood (10 each arm)

Rest 2 minutes
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here

CrossFit Manayunk – CrossFit

Back Squat Warm Up # 1 (No Measure)

1 time through

Toes 2 wall stretch 1 minute each side

Plate Squat x 1 minute

Squat Sit to Reach x 20

Groiners x 20 (10 per leg)

Quadruped Hydrants x 10 per leg, per direction

Cossack Squats x 20 (10 per leg)

Duck Walk x 20-40 steps (bodyweight or with weight overhead or in front)

Back Squat Waves (6 Rounds for weight)

6 Reps @ 65%

3 Reps @ 70%

6 Reps @ 65%

3 Reps @ 75%

6 Reps @ 65%

3 Reps @ 80%
rest 2 minutes between sets

Every 4 # 8 (4 Rounds for time)

Every 4 minutes x 4 rds

100 m run

15 pull ups

25 push ups

35 air 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

Front Squat (6*1 @ 97%)

Metcon (No Measure)

Handstand 90 degree Hover

Kel Varsen (Time)

For time (14 min cap)

50 back squats 225/155 (go from rack if rack space available)

starting at go emotm do 5 burpees