4/1

CrossFit Manayunk – CrossFit

Front Squat (1 Rep Max)

Metcon (AMRAP – Reps)

AMRAP (15min Cap)

20 American KB swings 1 HSPU

19 American KB Swings 2 HSPU

18 American KB swings 3 HSPU

….Continue this pattern until

1 American KB swing 20 HSPU

*KB weight 53/35 * RX+ Strict HSPU*Scale HRPU*

3/31

CrossFit Manayunk – CrossFit

Metcon (AMRAP – Reps)

DD ESPECIAL!!

AMRAP

0-7 AMRAP “DT” 75/55 (rx 95/65)

12 Deadlifts

9 H and Cleans

6 Jerks

Rest 3 Mins

10-17min

AMRAP

3 T2B

3 Pull Ups (Rx C2B) (rx+ 1 BMU)

1 Power Snatch 95/65 Rx 135/95

Rest 3 Mins

20-28min

AMRAP

15/12 Bike Cals

16 Wall Balls.

28-33min

Max BAR FACE BURPEE OVER BAR

3/30

CrossFit Manayunk – CrossFit

Squat Clean (7×2 @75%)

Must Reset Each Rep, No Touch & Go

Metcon (Time)

Time (18min )

Check The Whiteboard 😃

Weight- Scale 135/95 RX 155/105

3/29

CrossFit Manayunk – CrossFit

Metcon (Time)

For Time + Emon

60 Thrusters 95/65

50 Hang Power Cleans 135/95

40 DeadLifts 155/125

EMON- starting at Zero Compete 3 Burpees

RX+ = Complete Bar face Burpees over Bar

3/26

CrossFit Manayunk – CrossFit

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here

3/25/21

CrossFit Manayunk – CrossFit

Front Squat (2×1 @97 )

Metcon (AMRAP – Reps)

Amrap 15 min

7 Cal Assaultbike

3 hang pwr clean

7 wb

3 jerks 135/95

3/24/21

CrossFit Manayunk – CrossFit

Jerk [ from rack ] (3×1 @93%)

Metcon (Time)

13 minutes to get as far as possible

50-40-30-20-10

Dubs

Sit-ups

Straight into….

10-20-30-40-50

Russian KB swing 50/35 (70/50)

Pull ups

RX+ (Bar muscle ups)

[4/8/12/16/20]

03/23/21

CrossFit Manayunk – CrossFit

Squat Clean (8×2 @70%)

No touch and go

Metcon (AMRAP – Reps)

15 min AMRAP

10 Db Floor press 50/35 (bench 70/50)

250m row

15 Wb

100m run

3/22

CrossFit Manayunk – CrossFit

Emon (AMRAP – Reps)

10 rds for max reps each movement . Change movement each minute

EMON

1) Max Thrusters 115/80

2) 200 m run

3) Max Hang Power Snatch

4) Max T2B

**Score Is Reps, Run counts as 1 rep**
Example

0-1min thrusters

1-2 Min run

2-3 Min HPS

3-4 Min T2B

4-5 Min thrusters

….