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)


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