3/1

CrossFit Manayunk – CrossFit

Metcon (AMRAP – Reps)

0-12

21-18-15-12-9-6-3

Thrusters 95/65

Bar Facing Burpees

(168 Reps completed)

Rest 3 mins

15-24

AMRAP

15 toes-to-bars

10 deadlifts (115 / 75 lb.)

5 snatches (115 / 75 lb.)

Rest 3 mins

27-Finish

50 BacksSquats from the Rack To a Med Ball 135/95 (155/105)

50 Wall Balls

**Score Is Reps*

2/26

CrossFit Manayunk – CrossFit

Andi (Time)

For time:

100 hang power snatches

100 push presses

100 sumo deadlift high pulls

100 front squats

♀ 45 lb. ♂ 65 lb.
To learn more about Andi click here
RX+ – 95/65

2/25

CrossFit Manayunk – CrossFit

Front Squat (6X5 @ 80%)

Metcon (AMRAP – Reps)

For Reps

6 Rnds Every 4 Mins

30/24 Cal Bike or 40/30 cal Row

Max Wall Balls

*Score is Wall balls*

2-4

CrossFit Manayunk – CrossFit

Jerk [ from rack ] (8×1 @ 80%)

1 Jerk any style

Metcon (Time)

Time

21-15-9

Burpees

KB SWINGS 53/35

HSPU

Alt DB Snatch 50/35

UP!

CrossFit Manayunk – CrossFit

Power Clean (5 @ 75%)

Running Clock for 15 Mins

Every 1:30 Switch

5 Power Cleans

10-12 T2B

Reps: Metcon (AMRAP – Reps)

13 mins AMRAP

40 Dubs

OHS 95/65 135/95

2/4/6/8/10/12….

*Score is OHS*

2/22

CrossFit Manayunk – CrossFit

Metcon (AMRAP – Reps)

0-10

Emotm

5 c2b pull ups

or

3 ring mu

*spend time working perfect tech not just getting reps in.

*Feet together tight hollow

Rest 3 mins

13-23

Amrap

22 WB

22 DL 135/95 (155/105)

22 Push Ups

22 Hang Clean

Rest 3 Mins

26-Finish (40min Cap)

50 BacksSquats from the Rack to WB 135/95 (155/105)

50 Burpees (Bar Face)

*Weight Does not change for the Entire WOD*

*Score Is Reps*

2/19

CrossFit Manayunk – CrossFit

Goz (Time)

For time(40 min cap)

5 rds of

10 burpees

10 thrusters 95/65

4 rds of

10 burpees

10 hang snatches 135/95

3 rds of

10 burpees

10 pull ups (5 MU)

2 rds or

10 burpees

10 shoulder to overhead 165/105

1 rd of

10 burpees

10 cleans(any style) 185/115

2/18

CrossFit Manayunk – CrossFit

Metcon (Time)

SNOW DAY !!! Gym Closed Today.

For time

100 air squats

75 Sit ups

50 Push Ups

25 Burpees

2/17/21

CrossFit Manayunk – CrossFit

Jerk [ from rack ] (7×1@75%)

1 Push Jerk + 1 Split Jerk

ARMAP: Metcon (AMRAP – Reps)

14Mins

7 Wall Balls

7 Dead Lift 185/125

7 Box Jump Over

7 DB Snatch 50/35

2/16

CrossFit Manayunk – CrossFit

Power Clean (5@70%)

RUNNING CLOCK 15 MINS

EVERY 1:30 SWITCH

5 POWER CLEANS

8-12 PULL-UPS (C2B)

Time: Metcon (Time)

TIme (17min Cap)

21-18-15-12-9-6-3

Thrusters 95/65

CALS (choice Bike/Rower)