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*****


11/29/2019

CrossFit Manayunk – CrossFit

Black Friday (Time)

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)

11/27/2019

CrossFit Manayunk – CrossFit

Snatch Deadlift & Inverted Progression (6 x 3 @110%)

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

Double Jointed (Time)

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

11/26/2019

CrossFit Manayunk – CrossFit

Front Squat (7*1@68% )

10 sec pause

Joker (Time)

for time 10 min cap

1-10 Toes-to-Bar

10-1 Deadlifts 225/155


11/25/2019

CrossFit Manayunk – CrossFit

Warm Up #21 (No Measure)

10 minutes

10/8 cal bike

10 jumping lunges (explosive)

:30 bottom squat hold

Monday Mix #23 (4 Rounds for reps)

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


11/22/2019

CrossFit Manayunk – CrossFit

H&H Bagels (Time)

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


11/21/2019

CrossFit Manayunk – CrossFit

Split Jerk (7 x 3 @ 55%)

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

AGOQ 18.2 (Time)

for time (15min cap)

4 Rounds for Time

25 Pull Ups (Chest-to-Bar Pull-Ups)

5 Cleans 185/120 (245/170 lb)


11/20/2019

CrossFit Manayunk – CrossFit

Snatch Deadlift & Inverted Progression (8×2 @105% )

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

The Virgin (Time)

for time

for time (13 min cap)

21-15-9

floor press 185/120 (bench press)

db hang squat cleans

dubs x 5


11/19/2019

CrossFit Manayunk – CrossFit

Front Squat (8*1@65% )

10 sec pause

The Opera (Time)

5 rds for time (13 min cap)

10 thrusters 135/95

10 burpees