06/01/2019
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
emotm 30 minutes
1. 10 v ups(ghd)
2. 10 no push ups burpees (perfect plank position)
3. 10 toes 2 bar
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
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
move directly into the next movement so have everything set up to start
Add weights into comments sections
for time (6 min cap)
4 rds for time
3 power cleans 185/120(225/155)
7 burpees
11 toes 2 bar
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)
6 Reps @ 67%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%
rest 2 minutes between sets
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
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
test next week just flush legs from murph
Handstand 90 degree Hover
50-40-30-20-10
Double-unders
Sit-ups
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
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
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
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)
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 minutes x 4 rds
100 m run
15 pull ups
25 push ups
35 air squats
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
Handstand 90 degree Hover
For time (14 min cap)
50 back squats 225/155 (go from rack if rack space available)
starting at go emotm do 5 burpees