02/29/2020

CrossFit Manayunk – CrossFit

ABS 2 (Time)

for time(20 min cap)

10 rds of

5 plate sit ups

10(total plate russian twist)

15 lying knee ins (holding plate in hollow position)

02/28/2020

CrossFit Manayunk – CrossFit

MACC SANCTIONAL 19.1 (Time)

For Time

3 Rounds of:

5 Hang Squat Snatches (185/125 lb)

10 Bar Facing Burpees

Then, 3 Rounds of:

10 Double Dumbbell Power Snatches (2×50/35 lb)

20 Pull-Ups

Finally, 3 Rounds of:

15 Box Jump Overs (24/20 in)

30 Wall Ball Shots (20/14 lb)
This was originally a 20 min amrap

02/27/2020

CrossFit Manayunk – CrossFit

Clean Complex # 4 (Heavy single)

Clean Pull + Squat Clean+ Hang Clean+Jerk

Dub Ladder #7 (Weight)

Every 2:30 x 10 rds

50 dubs then 4 rep OHS

02/26/2020

CrossFit Manayunk – CrossFit

Snatch Press(sotts) (Heavy single )

https://youtu.be/TUTFBXqEgBs

progressions
work progression

Amanda (Time)

3 Rounds for time of 9-7-5 reps of:

Ring Muscle-ups

Snatch, 135#/95#
SQUAT SNATCH

Scale to 18/14/10

1. C2b

2. regular PU

3. Jumping c2b

NO CAP

02/25/2020

CrossFit Manayunk – CrossFit

Front Squat (Em(3:30)otm x 6 @80% )

The Sniffing Accountant (Time)

for time (10 min cap)

5 rds

4 power cleans 185/110 (225/140)

5 pull ups (c2b)

6 burpees
https://youtu.be/sFa6xRWrUOo


02/24/2020

CrossFit Manayunk – CrossFit

Monday Mix #32 (4 Rounds for reps)

Amrap in 34 minutes

0-7 min

75 burpees then max deadlifts

225/155

rest 3 min

10-17 min

65 burpees then max shoulder 2 overhead 185/120

rest 3 min

20-27 min

55 burpees then max ohs 155/105

rest 3 min

30-34 min amrap KALSU(starting at 30 perform 5 burpees then max thrusters 135/95 continue that way emotm for 4 minutes )


02/22/2020

CrossFit Manayunk – CrossFit

Saturday Morning Cartoons (Time)

For Record Time:

200- Mountain Climbers

100- Hello Dollies

400 Meter Run

50- Medicine Ball Sit Ups

02/21/2020

CrossFit Manayunk – CrossFit

Rogue Invitational Qualifier #3 (Time)

For time

100 Double-Unders

80 Alternating Dumbbell Snatches (50/35 lb)

100 Double-Unders

60 Toes-to-Bars

100 Double-Unders

40 Dumbbell Squats (2×50/35 lb)

100 Double-Unders

20 Strict Handstand Push Ups
This was originally a 20 min amrap

02/20/2020

CrossFit Manayunk – CrossFit

Clean Complex #3 (Heavy single)

3 power cleans + 3 front squats + 1 jerk

Dub ladder #6 (Weight)

Every 2 minutes

Complete 40 dubs

Then 1 floor press (bench press) (athletes doing bench must do dubs and goal bench be over 250/155)

02/19/2020

CrossFit Manayunk – CrossFit

Snatch Balance (Heavy single with a 5 sec pause in absolute bottom)

The Glasses (Time)

5 rds for time (14 min cap)

5 clean and jerks 135/95 (185/120)

5 pull ups (c2b)

5 burpees