04/01/2020
CrossFit Manayunk – CrossFit
Metcon (No Measure)
Emotm x 10
1. 10 push ups(5 hspu)
2. 10 db strict press(odds object)
3. 3 wall walks
4. 40 dubs or jumping Jack’s
Emotm x 10
1. 10 push ups(5 hspu)
2. 10 db strict press(odds object)
3. 3 wall walks
4. 40 dubs or jumping Jack’s
10×2
1 set is
4 Left single arm
deadlifts
hang cleans
front squats
strict press
repeat
then
4 right single arm
deadlifts
hang cleans
front squats
strict press
for time
21-15-9
reverse burpees
dubs x 5
for time
200 odd object squats
hold a plate/medball/back pack/etc etc
*each time you take object out of bear hug stop and do 5 burpees
plank for :15 rest for :15 sec x 15 rds
for time
4 rds
50 dubs
20 weighted situps
10 jumping lunges l/r=1
for time
21-15-9
Burpees
Kb swing
Then
21-15-9
Burpees
Box jump over
Then
21-15-9
Push ups (hspu)
Kb swings
Then 21-15-9
Push ups (hspu)
Box.jump overs
10 Burpees
25 Shoulder Taps
10 Burpees
25 Shoulder Taps
50 box step ups
10 Burpees
25 Shoulder Taps
50 box step ups
100 Sit-Ups
10 Burpees
25 Shoulder Taps
50 box step ups
100 Sit-Ups
150 Air Squats
warm up
2 ROUNDS
20 Jumping Jacks
20 Push-up Plank Shoulder Taps
10/10 Alt. Bodyweight Lunges
25 Rounds:
6 kb swings
5 thrusters
4 burpees
*may sub single kb or db for thrusters
30 min cap goal is to beat the cap hold sub 1 min rds
if you dont think you can drop each exersise by 1 rep
0-6min.
1 Round:
400m Run
30 Close Stance Squats use any weight possible feet should be within shoulder width
15 burpee box jumps (get creative)
6-12min.
3 Rounds:
20 Alt. DB Snatches
60 Double Unders or line jumps
12-18min.
1 Round:
400m Run
30 Close Stance Squats use any weight possible feet should be within shoulder width
15 burpee box jumps (get creative)
18-24min.
3 Rounds:
20 Alt. DB Snatches
60 Double Unders or line jumps
24-30min.
1 Round:
400m Run
30 Close Stance Squats use any weight possible feet should be within shoulder width
15 burpee box jumps (get creative)
30until
complete 100 push ups
400 m run
100 Double Unders or jumping jacks
30 kb swings
Max burpees in remaining time
Rest 2min. Repeat 4 times total
emotm 50 min
1. 15 squat jumps
2. 10 pike push ups
3. 15 supermans
4. 15 v-ups
5. rest
100 snatches 135/95
*emotm starting at go perform 5 burpees