2/1/21
CrossFit Manayunk – CrossFit
H-WOD: Metcon (Time)
HomeWod Only Today
GYM is closed due to Snow emergency declared, Stay Safe. make sure you stretch before shoveling that snow!!
10 Rnds For Time
5 Burpees
10 Push Ups
15 Sit Ups
HomeWod Only Today
GYM is closed due to Snow emergency declared, Stay Safe. make sure you stretch before shoveling that snow!!
10 Rnds For Time
5 Burpees
10 Push Ups
15 Sit Ups
10 Burpees
12 HSPU
10 Burpees
12 Wall Balls
10 Burpees
12 Box Jump Over 24/20 (30/24)
10 Burpees
12 C2B (6 BMU)
10 Burpees
12 C2B (6 BMU)
10 Burpees
12 Box Jump Over 24/20 (30/24)
10 Burpees
12 Wall Balls
10 Burpees
12 HSPU
20 Burpees 🙂
7 rounds rest 2 mins between Sets
Athletes Choice
Row 750m
Bike 30/24 cal
*Negative Splits each round aim to knock :01 off your time*
Every 3mins for 6 Rounds
12 T2B
7 Thrusters 135/95 155/105
Rest 3 mins
3mins Max Push Up
(Score is Time for Each Round)
Max Push Ups
AMRAP *Score is Rep for each round*
0-9mins
10-20-30
Dubs X2 (20/40/60)
Hang Power Clean 115/75 155/105
S2OH 115/75 155/105
**Rest 2mins**
11-20min
30-20-10
Dubs X2 (60/40/20)
Hang Power Clean 95/65 135/95
Overhead Squat 95/65 135/95
20-25min
Max Burpees (Scored Separately as AP)
MAX BURPEES
5Â rds of cindy
(5 pull ups, 10 push ups, 15 air squats)
10 Bar facing Burpees
20 Power Snatch’s 95/55 115/65
20 Hang Power Clean 95/65 155/105
20 DeadLifts 185/125 225/155
20 HSPU (Strict)
10 Bar Facing Burpees
50 Air squats (26 Pistols Must Alternate)
40 min cap
20 Rounds for Time
3 Power Snatches 135/95
3 Burpees
3 Power Clean-and-Jerks
3 Burpees
15 min AMRAP
9 WallBalls
6 Burpee Box Jump Overs 24/20 30/24
3 Squat Snatches 95/65 135/95
Rest 5 Mins then start After Party…. Clock keeps running so at Min 20 Start After Party
AFTER PARTY!!
Everybody LOVES a good after party!!
With the runing clock at min 20 start….
EMON 10/7 CAL BIKE Sprints for 5 rounds
Score is time for each round
35 min amrap
10 strict Pull ups
20 push up with 2 Mt climber per push up
30 empty barbell Squat cleans