07 /01/2019

CrossFit Manayunk – CrossFit

War up # 22 (No Measure)

10 minutes

30 band pull a parts

15 hanging kips

30 dubs

War up # 22 (No Measure)

10 minutes

30 band pull a parts

15 hanging kips

30 dubs

Monday Mix # 5 (AMRAP – Reps)

with running clock total 40 min time domain

16 min amrap of

db power cleans

*emotm starting at go 4 wall balls

immediately into 9 minutes to find 1 rep max snatch

25-40 min amrap

10 burpees

10 s2oh 155/105

10 db squats

100 m run

*score is total reps + weight (wall balls dont count)

06/29/2019

CrossFit Manayunk – CrossFit

Core # 18 (Time)

for time

10 rds

30 dubs

:30 plank

15 sit ups(ghd)

:15 sec hollow hold

06/28/2019

CrossFit Manayunk – CrossFit

The Apartment (Time)

20 pull ups(10 ring mu)

20 s2oh 135/95 (165/110)

20 burpees over bar

20 hang cleans

20 toes 2 bar

20 hang snatches

20 burpees over bar

20 back squats

20 pull ups (10 ring mu)


06/27/2019

CrossFit Manayunk – CrossFit

Strict Press (10×1 @ 70% )

******Seated ******

Same position as last week starting from rack at dead stop at chin height.

slow as possible on the negative goal is 4+ seconds

Reverse lunge with foot off the ground (5 x 5 feel out movement )

Use pad under knee to raise up if too difficult
https://www.instagram.com/p/BAkZbkVhEyE/?utm_source=ig_embed&ig_mid=W2SNIQABAAG9oZTcAdcgDPbofgor

The Phone Message (AMRAP – Rounds and Reps)

12 min amrap

16 hr push ups (8 hspu)

5 hang clusters 135/95

100 m run


06/26/2019

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 (6 Rounds for weight)

5 Reps @ 77%

3 Reps @ 82%

5 Reps @ 80%

3 Reps @ 85%

5 Reps @ 82%

3 Reps @ 90%
rest 2 minutes between sets

The Jacket (AMRAP – Rounds and Reps)

13 min amrap

40 dubs

2 ddb deadlifts 50/35

2 ddb hang power cleans

2 ddb squats

each round ddb reps go up by 2


06/25/2019

CrossFit Manayunk – CrossFit

Clycling/Grip

18 min emotm

even-4 hang power cleans

odd- 12 toes 2 bar
65%

Cleans must be UB

post in comments how t2b went goal through this progress is to get them to be UB as well!

The Pony Remark (AMRAP – Rounds and Reps)

11 min amrap

10 Pull Ups (5 bar mu)

8 burpees

6 hang power snatch 155/105


06 /24/2019

CrossFit Manayunk – CrossFit

War up # 22 (No Measure)

10 minutes

30 band pull a parts

15 hanging kips

30 dubs

Monday Mix # 4 (AMRAP – Reps)

0-18 min amrap

6 S2OH 165/110

7 burpee pull ups(scaled 7+7)

10 american kb swings 50/35(70/50)

200 m run

18-26 find 1 rep max S2OH from rack (complete reps over pound pads NOT BEHIND THEM)

26-44 min amrap

5 wall balls

6 burpees (3 hspu)

2 power cleans 185/120 (235/160)

****scoring is reps + weight

06/22/2019

CrossFit Manayunk – CrossFit

Core # 17 (AMRAP – Rounds)

30 min amrap

:30 side plank left

:30 side plank right

:30 hollow rocks

10 burpees

06/21/2019

CrossFit Manayunk – CrossFit

The Ex-Girlfriend (Time)

complex

7 deadlifts+ 5 hang power clean+3 s2oh

20 burpee box jump overs 30/24

2 x complex @ 135/95

50 hr push ups(25 hspu)

2 x complex @ 155/105

200 dubs

2 x complex @ 185/120

400 m run

2 x complex @ 205/135

20 burpees


06/13/2019

CrossFit Manayunk – CrossFit

Strict Press (10×2 @ 65% )

******Seated ******

Focus on shoulders and not hyper extending

slow as possible on the negative goal is 4+ seconds

Chair Squat (5 x 5 feel out movement )

5×5 each side focus on balance points

The Stock Tip (4 Rounds for reps)

Every 5:00 for 20:00

100 Double Unders

30 Wallballs

20 plate step overs 24/20 45/25

Max Rep burpee pull ups (burpee ring mu)

Score only burpee pull ups/mu
if at dubs at 2:30 move on

single 150