08/20/2019

CrossFit Manayunk – CrossFit

Clean and T2B (4 x 1 )

Every 4 minutes complete for 16 minutes

1 power clean @93% then a max set of Unbroken T2B

T2B must be UB and with perfect kipping rhythm (NO DOUBLE KIPPING OR LOOP AND SWOOP)

T2B #2 (4 Rounds for reps)

max reps

The Subway (AMRAP – Reps)

12 min amrap

50 alt 1 arm db lunges

40 1 arm db alt box step ups 24/20

60 hr push ups(30 hspu)

max OHS 135/95 (185/120)


08/19/2019

CrossFit Manayunk – CrossFit

Warm Up #21 (No Measure)

10 minutes

10/8 cal bike

10 jumping lunges (explosive)

:30 bottom squat hold

Monday Mix #11 (3 Rounds for time)

For time (14 min cap)

10 Deadlifts (135/95 lb)

15 Box Jumps overs (24/20 in)

15 Deadlifts (185/135 lb)

15 Box Jumps overs (24/20 in)

20 Deadlifts (225/155 lb)

15 Box Jumps overs (24/20 in)

25 Deadlifts (275/185 lb)

15 Box Jumps overs (24/20 in)

30 Deadlifts (315/205 lb)

15 Box Jumps overs (24/20 in)

35 Deadlifts (365/225 lb)

15 Box Jumps overs (24/20 in)

1 min break

15-30 min

10 rds

35 dubs

2 squat snatch 155/105(185/120)

30-40 min for time

5 rds

10 pull ups( 3 ring mu)

15 wall balls

08/17/2019

CrossFit Manayunk – CrossFit

Saturday EMOTM #5 (AMRAP – Reps)

40 min

1. 15 wall balls

2. 12 T2B

3. 10 OHS 135/95

4. 8 bar facing burpees

08/16/2019

CrossFit Manayunk – CrossFit

The Red Dot (Time)

for time

20-18-16-14-12-10-8-6-4-2

Dubs * 3

1 arm alt devils press

Pull Ups (bar mu *1/2)

deadlifts *1/2 225/155 (315/205)


08/15/2019

CrossFit Manayunk – CrossFit

Warm-up (No Measure)

3 rds

10 cal row

10 kb swings

10 empty barbell FS

10 Kips

Strict Press (6×1 @ 91% )

Standing

Bar Muscle-ups (5×10 Hip to the bar )

Think of the toes to bar kip(strong lat drive) then “pop” hips to the bar

Savage Ravitch (3 Rounds for reps)

0-12 min

30 dubs

2 alt db snatch

2 wall balls

dubs go up by 10 each rd DB & WB go up by 2 each rd

12-20 min 1 rep max squat clean

20-22 max T2B


08/14/2019

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 (3×2@ 96% )

The Alternate Side (Time)

for time (14 min cap)

50 1 arm overhead alt db lunges

40 wall balls

30 pull ups (15 bar mu)

20 squat cleans 185/120


08/13/2019

CrossFit Manayunk – CrossFit

Clean and T2B (6 x 1 )

Every 3 minutes complete for 18 minutes

1 power clean @90% then a max set of Unbroken T2B

T2B must be UB and with perfect kipping rhythm (NO DOUBLE KIPPING OR LOOP AND SWOOP)

T2B (6 Rounds for reps)

max reps

The Stranded (Time)

12 min amrap

35 dubs

10 OHS (75/55-95/65-135/95-155/105-185/120-205/135)

if complete all OHS max dubs with remaining time


08/12/2019

CrossFit Manayunk – CrossFit

Warm Up #21 (No Measure)

10 minutes

10/8 cal bike

10 jumping lunges (explosive)

:30 bottom squat hold

Monday Mix # 10 (3 Rounds for time)

for time running clock

0-17 min

70 Hr Push Ups(35 hspu)

60 1 arm db hang split snatch (must alt legs and arms)

50 wall ball

40 Hang Power Cleans 135/95(185/105)

30 pull ups (15 ring mu)

rest 3 min

20-35 for time

10 rds

9 burpees

9 deadlifts 185/120 (225/155)

no rest if dont complete

35- 42 min for time

10 squat cleans 185/120 (225/155)

100 dubs

10 squat cleans

08/10/2019

CrossFit Manayunk – CrossFit

Saturday EMOTM #4 (Weight)

1. :45 sec plank

2. 15 db dealifts

3. :30 hollow hold

4. 15 db goblet squat (single)

08/09/2019

CrossFit Manayunk – CrossFit

Little Fun with the Games (Time)

5 rds of

100 dubs

10 single-arm dumbbell hang split snatches 50/35

10 single-arm dumbbell hang clean and split jerks

*must alt db

then

30 clean and jerks

75 pull ups (30 ring mu)

30 power snatches