08/01/2019

CrossFit Manayunk – CrossFit

Strict Press (7×1 @ 85% )

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

New position from rack at dead stop at nose height.

slow as possible on the negative goal is 3+ seconds

Banded Pistol Squats (5 x 5 feel out movement )

Band set up like push up set up at butt height

Every 4 CT (Time)

4 rds every 4 minutes

6 pull ups (3 bar mu)

6 t2b

12 deadlift 255/175

15/12 Cal bike

07/31/2019

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 (3×4@ 90% )

Back Squat (3×4@ 90% )

The Library (Time)

For time 15 min cap

75 hang power cleans 135/95 (185/120)

50 bar facing burpees

400 m run (25/20 bike)

07/30/2019

CrossFit Manayunk – CrossFit

Clean and T2B

14 min emotm

Evens 1 power clean

Odds 15 T2B
83@%

Moving to floor

Goal with t2b continue to try and get all reps (if making Ub with perfect from and no extra kips move to 16)

The Dog (Time)

4 rds for time (15 min cap)

70 dubs

14 s2oh 135/95 (185/120)


JEAN PAUL JEAN PAUL DATE

CrossFit Manayunk – CrossFit

“JEAN PAUL JEAN PAUL DATE” (Time)

10 Rnds of “DT” & 10 Rnds of “NATE”

What is DT? DT-12 Deadlifts, 9 Hang Power Clean, 6 Push Jerks

What is NATE? NATE- 2 Muscle ups (4Pull ups/6 ring rows), 4 Handstand Push up (4 hand release push up), 8 kb Swings

· Partners alternate Rounds of Hero WOD movements, therefore Partner #1 is doing DT and Partner# 2 is doing NATE, then you switch.

· You cannot start the next round until your partner finishes theirs.

155/105

07/27/2019

CrossFit Manayunk – CrossFit

Saturday EMOTM #2 (AMRAP – Reps)

40 min

1. 20 total russian twist L/R=2

2. 100 m run

3. 15 toes 2 bar

4. 50 dubs

****total reps 860*****

07/26/2019

CrossFit Manayunk – CrossFit

Mrs. Zanfino (Time)

for time(40 min cap)

1-10 hang clean and jerk 205/145

22 dubs

12 push ups (4 hspu)

2 strict pull ups(strict c2b)


07/18/2019

CrossFit Manayunk – CrossFit

Strict Press (7×1 @ 83% )

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

New position from rack at dead stop at nose height.

slow as possible on the negative goal is 3+ seconds

Banded Pistol Squats (5 x 5 feel out movement )

Band set up like push up set up at butt height

The Pen (Time)

10 rds for time (15 min cap)

1 squat snatch 135/95

3 wall walks (6 depth hspu 45lb plates)

6 pull ups (3 ring mu)


07/24/2019

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 (3×5@ 88% )

The Truth (Time)

10 rds for time (15 min cap)

3 power cleans 155/105(225/155)

6 hr push ups (3 hspu)

3 burpees


07/23/2019

CrossFit Manayunk – CrossFit

Clean and T2B

14 min emotm

Evens 1 power clean

Odds 15 T2B
80@%

Moving to floor

Goal with t2b continue to try and get all reps

The Note (Time)

For time

4 rds

30 alt db snatch 50/35

400 m run (25/20 Cal bike)!


07/32/2019

CrossFit Manayunk – CrossFit

Warm Up # 23 (No Measure)

10 min

10/8 cals bike 80% effort

5 burpee tuck jumps

3 wall walks

Monday Mix #8 (4 Rounds for reps)

0-7 min amrap

10 deadlift 225/155(275/185)

15 push ups (10 hspu)

Rest 3 min

10-17 amrap

10 hang cleans 135/95(185/120)

10 pull ups(4 ring mu)

Rest 3 min

20-27 amrap

100 dubs

Then max burpees

27-37 min 1 rep max power snatch must be power