08/31/2019

CrossFit Manayunk – CrossFit

Saturday EMOTM#7 (40 Rounds for time)

*Every 2 minutes x 20 rds

1. 10 burpee box jump overs+10 thrusters 95/65

2. 10 t2b+10 burpees over barbell

08/30/2018

CrossFit Manayunk – CrossFit

3&4palooza (2 Rounds for time)

Complete 3 rds at each weight 20 min time cap

Round 1 – 95, 65lb

Round 2 – 135, 95lb

Round 3 – 155, 105lb

Round 4 – 185, 130lb

Round 5 – 205, 145lb

Rest 2 minutes then

150 wall balls

75 T2b

*Broken up however you want

08/29/2019

CrossFit Manayunk – CrossFit

Warm-up (No Measure)

1 minute row

30 sec pigeon stretch each side

30 PVC passthroughs (straight + alt each side)

10 banded good mornings

10/side DB overhead press

Strict Press (4×1 @ 96% )

Standing

Banded Front Level Drill (5×5)

SHut Up Meg (Time)

400m run

80 dubs

400m run

60 deadlifts (135/95) (185/120)

400m run

40 pullups (20 bar mu)

400m run

20 clean and jerks (135/95)


08/28/2019

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 (New 1 rep max )

The Fix Up (Time)

3 rds for time (14 min cap)

50 1 db goblet squats 50/35 (70/50)

20 t2b

10 hang power cleans 155/105 (205/125)


08/27/2019

CrossFit Manayunk – CrossFit

Clean and T2B (3x 1 )

3x

1 power clean @96% then a max set of Unbroken T2B

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

T2B #3 (3 Rounds for reps)

3 max sets

Comedians in Cars Getting Coffee (Time)

For time (14 min cap)

5 rds

20 alt hang split snatch

15 burpees over db

10 c2b (5 ring mu) scale to jumping c2b

08/26/2019

CrossFit Manayunk – CrossFit

Warm Up #21 (No Measure)

10 minutes

10/8 cal bike

10 jumping lunges (explosive)

:30 bottom squat hold

Monday Mix # 12 (3 Rounds for reps)

8 min amrap

3 hang power snatch 75/55

3 ohs

35 dubs

6/6/9/9….(may not combine)

rest 2 min

15 min amrap

30 back squat 185/120

30 t2b

30 BS

60 Hr push ups (30 strict hspu)

30 back squat

30 c2b (15 ring mu)

rest 2 min

13 min amrap

5 wall balls

3 burpee boxjump overs 30/24

1 power clean 185/120( 235/160)

08/24/2019

CrossFit Manayunk – CrossFit

Saturday EMOTM #6 (30 Rounds for time)

1. 200 m run

2. 8 burpee box jump overs

3. 10 thrusters 95/65

4. rest

39 min

08/23/2019

CrossFit Manayunk – CrossFit

The Suicide (Time)

for time

33-27-21-15-9

wall balls

pull ups(ring mu 1/3)

deadlifts 185/120 (275/185)

Push Ups (strict hspu 1/3)


08/22/2019

CrossFit Manayunk – CrossFit

Warm-up (No Measure)

10 min continuous movement

10 cal row

8 3 sec negative push ups

16 walking lunges

Strict Press (5×1 @ 93% )

Standing

Seated Banded Bar MU Drill (5×5)

Start in slight pike

pulldown and around bar

squeeze into hollow

get hips to bar

Bens Birthday Came Early (Time)

WOD w/ 30 min time cap:

40/30 bike cal buy-in

Then 5 rounds of:

11 devil’s press 35/20

19 toes to bar

91 dubs


08/21/2019

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 (4×1@ 98% or above may work up if feeling good )

The Pez Dispenser (Time)

for time (16 min cap)

8 thrusters 95/65-135/95-155/105-185/120 (2 rds @ each weight)

35 dubs