Month: March 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

CrossFit Manayunk – CrossFit

DB/KB STrength

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

Metcon (Time)

for time

21-15-9

reverse burpees

dubs x 5

CrossFit Manayunk – CrossFit

Metcon (Time)

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

Metcon (No Measure)

plank for :15 rest for :15 sec x 15 rds

CrossFit Manayunk – CrossFit

Metcon (Time)

for time

4 rds

50 dubs

20 weighted situps

10 jumping lunges l/r=1

CrossFit Manayunk – CrossFit

Red Blue Chipper #2 (Time)

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

CrossFit Manayunk – CrossFit

Red w/ Blue # 8 (Time)

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

CrossFit Manayunk – CrossFit

Warm-up (No Measure)

warm up

2 ROUNDS

20 Jumping Jacks

20 Push-up Plank Shoulder Taps

10/10 Alt. Bodyweight Lunges

Red w/ Blue #7 (Time)

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

CrossFit Manayunk – CrossFit

Red w/ Blue # 6 (6 Rounds for time)

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

CrossFit Manayunk – CrossFit

Red w/ Blue # 5 (4 Rounds for reps)

400 m run

100 Double Unders or jumping jacks

30 kb swings

Max burpees in remaining time

Rest 2min. Repeat 4 times total

CrossFit Manayunk – CrossFit

Sunday Funday (No Measure)

emotm 50 min

1. 15 squat jumps

2. 10 pike push ups

3. 15 supermans

4. 15 v-ups

5. rest

Snatch Kalsu (Time)

100 snatches 135/95

*emotm starting at go perform 5 burpees