11/30/2019
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*****
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*****
for time
50 burpees
50/40 cal bike
40 burpees
40 hr push ups (25 hspu)
30 burpees
300 dubs
20 burpees
20 box jump overs 30/24
10 burpees
10 clean and jerks 185/120(225/155)
6 x 3 w/ 3 secpause at knee and full negative with a reset at bottom
in between sets complete one of the following deping on where you are atskill wise
1. 3 wall walks
2. :30 sec handstand hold
3. 10 kipping hspu
4. 10 strict hspu
5. 25 feet handstand walk in 5 ft sections
For Time (15 min cap)
21 Overhead Squats (95/65)
21 Deadlifts (185/135)
18 Overhead Squats
18 Deadlifts
15 Overhead Squats
15 Deadlifts
12 Overhead Squats
12 Deadlifts
9 Overhead Squats
9 Deadlifts
After Each Barbell Movement: 30 Double Unders
10 sec pause
for time 10 min cap
1-10 Toes-to-Bar
10-1 Deadlifts 225/155
10 minutes
10/8 cal bike
10 jumping lunges (explosive)
:30 bottom squat hold
10 min amrap
5 squat snatch 135/95 (155/105)
10 burpees
rest 3 min
13-23 min amrap
5 squat cleans 155/105 (185/120)
10 pull ups(4 bar mu)
rest 3 min
26-36 min amrap
5 hspu (strict)
10 toes 2 bar
36-24 min
1 rep max power clean
50 wall balls
40 push ups (25 hspu)
30 power clean 135/95(165/110)
20 front squats
100 dubs(300 singles
20 front squats
30 jerks
40 push ups(hspu)
50 wall balls
compare to 12/14/2018
must hold the catch position for 5 seconds each rep
find the perfect catch position
wide split
up on balls of back foot
bent back knee
for time (15min cap)
4 Rounds for Time
25 Pull Ups (Chest-to-Bar Pull-Ups)
5 Cleans 185/120 (245/170 lb)
6 x 3 w/ 3 secpause at knee and full negative with a reset at bottom
in between sets complete one of the following deping on where you are atskill wise
1. 3 wall walks
2. :30 sec handstand hold
3. 10 kipping hspu
4. 10 strict hspu
5. 25 feet handstand walk in 5 ft sections
for time
for time (13 min cap)
21-15-9
floor press 185/120 (bench press)
db hang squat cleans
dubs x 5
10 sec pause
5 rds for time (13 min cap)
10 thrusters 135/95
10 burpees