11/1/19

CrossFit Manayunk – CrossFit

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

10/30/2019

CrossFit Manayunk – CrossFit

Metcon (No Measure)

Spend 20 minutes working on Handstand Push ups or Handstand walking

Drill for beginners

-around the world box drill https://youtu.be/gXV6lfMv5hE- must be in pike position lower box makes easier

-weight shift or shoulder taps from pike position on box

-kick to a partner NO Wall

-partner walking

Deconstructed Karen (Time)

15 sets of 10 UB wall balls for time

**** must stop every 10 but the 10 must be unbroken******

10/29/2019

CrossFit Manayunk – CrossFit

Row/Bike # 2 (4 Rounds for time)

2 rds

Row 40/35 cal

rest 3 min

Bike 20/15 cal

rest 3 min
1st 3 slots are for row times last 3 spots for bike times

The Wallet (AMRAP – Reps)

9 min amrap

3/3/6/6/9/9……

clean and jerk 135/95

c2b pull ups


10/28/2019

CrossFit Manayunk – CrossFit

Warm Up #21 (No Measure)

10 minutes

10/8 cal bike

10 jumping lunges (explosive)

:30 bottom squat hold

Monday Mix #20 (3 Rounds for reps)

0-12 min

5 c2b pull ups (5 bar mu)

10 ohs 135/95

15 wall balls

rest 3 min

15-27

5 c2b (4 ring mu)

10 front squats 205/135

15 box jump overs 30/24

27-35

1 rep max clean & Jerk


10/26/2019

CrossFit Manayunk – CrossFit

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#


10/25/2019

CrossFit Manayunk – CrossFit

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)

21 deadlifts 115/80 lb

21 hand-release knee push-ups

15 deadlifts 115/80 lb

15 hand-release knee push-ups

9 deadlifts 115/80 lb

9 hand-release knee push-ups

21 deadlifts 155/105 lb

50-ft. bear crawl

15 deadlifts 155/105 lb

50-ft. bear crawl

9 deadlifts 155/105 lb

50-ft. bear crawl

Time cap: 9 minutes

10/23/2019

CrossFit Manayunk – CrossFit

Metcon (No Measure)

Spend 20 minutes working on Handstand Push ups or Handstand walking

Drill for beginners

-around the world box drill https://youtu.be/gXV6lfMv5hE- must be in pike position lower box makes easier

-weight shift or shoulder taps from pike position on box

-kick to a partner NO Wall

-partner walking

The Ticket (Time)

for time (14 min cap)

15 c2b pull ups

10 hang clean 135/95-155/105-185/120-225/155-255/170


10/22/2019

CrossFit Manayunk – CrossFit

row/bike (6 Rounds for reps)

30/25 cal row

30/25 cal bike

3 times each rest as needed

30 min time domian
1st 3 slots are for row times last 3 spots for bike times

Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes