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
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
For Reps
6 Rnds Every 4 Mins
30/24 Cal Bike or 40/30 cal Row
Max Wall Balls
*Score is Wall balls*
1 Jerk any style
Time
21-15-9
Burpees
KB SWINGS 53/35
HSPU
Alt DB Snatch 50/35
Running Clock for 15 Mins
Every 1:30 Switch
5 Power Cleans
10-12 T2B
13 mins AMRAP
40 Dubs
OHS 95/65 135/95
2/4/6/8/10/12….
*Score is OHS*
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*
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
SNOW DAY !!! Gym Closed Today.
For time
100 air squats
75 Sit ups
50 Push Ups
25 Burpees
1 Push Jerk + 1 Split Jerk
14Mins
7 Wall Balls
7 Dead Lift 185/125
7 Box Jump Over
7 DB Snatch 50/35
RUNNING CLOCK 15 MINS
EVERY 1:30 SWITCH
5 POWER CLEANS
8-12 PULL-UPS (C2B)
TIme (17min Cap)
21-18-15-12-9-6-3
Thrusters 95/65
CALS (choice Bike/Rower)
AMRAP
0-11
3/6/9/12/15/18….
HSPU (Scale to 1/3 Wall Walk)
T2B
REST 2 MINS
13-27
100 Dubs
25 C2B (15 Bar Mu)
100 Dubs
25 HANG POWER SNATCH 95/65 135/95
100 DUBS
25 1 ARM DB OHS L+R =1 35/25 50/35
REST 2 MINS
29-35
AMRAP
10 BURPEES (OVER DB)
15 SIT UPS
