4/30

CrossFit Manayunk – CrossFit

Metcon (Time)

for time(40 min cap)

1-10 hang clean and jerk

22 dubs

12 push ups (6Hspu)

2 strict pull ups(strict c2b)

RX/(RX+) 155/105

10 rounds total each round you complete # of HC&J plus 22 Dubs 12 Push ups 2 strict pulls.

4/29

CrossFit Manayunk – CrossFit

BTD (2 Rounds for time)

For Time…

Bike Cal 30/24

T2B 21

DeadLift 21 205/135

Bike Cal 20/16

T2B 15

Deadlift 15. 205/135

Bike Cal 15/12

T2B 9

Deadlift 9 205/135

Rest 5 Mins

3rnds total

Bike Cals 20/16- 15/12-10/8

T2B 12/9/5

Deadlift 12/9/5. 225/155

BTD (2 Rounds for time)

For Time…

Bike Cal 30/24

T2B 21

DeadLift 21 205/135

Bike Cal 20/16

T2B 15

Deadlift 15. 205/135

Bike Cal 15/12

T2B 9

Deadlift 9 205/135

Rest 5 Mins

3rnds total

Bike Cals 20/16- 15/12-10/8

T2B 12/9/5

Deadlift 12/9/5. 225/155

4/28

CrossFit Manayunk – CrossFit

Metcon (3 Rounds for time)

3 Rounds for Time

0-8min

3rnds

200m Run

20 Air squats

10 Push Up

5 Pull Ups

Rest 3 mins

11-19Min

3rnds

200M Run

10 Double DB Thrusters 50/35

Rest 4 Mins

23-40min

100m Run

40 DB Hang Cleans 50/35

100m Run

30 Single DB OHS (must Do 15 on each arm) 50/35

100m Run

20 SIngle Alt DB Sqt Snatch 50/35

100m Run

10 Double DB Clean & Jerk 50/35

100 Dubs

*Score Is each segment For Time*No Dropping Dumbbells**

If you don’t finish a segment you add the reps to the full time of it

4/27/21

CrossFit Manayunk – CrossFit

Metcon (AMRAP – Reps)

3 rounds for time (9min cap)

12 HSPU (9 Strict)

15 T2B

9 OHS 95/65 (115/80)

Rest 2 min

AMRAP (9min)

30 DUBs

12 Alt Hang DB snatch

9 T2B

Rest 4 min

For time (9min)

50 Burpees

50 Wall Balls 20/14 (25/20)

4/26

CrossFit Manayunk – CrossFit

Metcon (AMRAP – Reps)

For Reps

3 Rounds for Max Reps

This is one Round..

1min Max burpee Box Jump over 24/20 30/24

1 Min Rest

1 Min Max Air Squats

1 Min Rest

1 Min Max Thrusters 95/65 135/95

1 Min Rest

1 Min Max Squat Cleans 95/65 135/95

1 Min Rest

200m Run

1 Min Rest

1 Max Power Snatchs 95/65 135/95

1 Min Rest

*Score Is Reps*

Everything is For Max Reps!! you’re getting a minute rest after each minute of work. So be sure to earn it! Round starts with Burpee Box Jump Overs and ends with the Min rest after Snatches. Restart the round after the last rest.

4/23

CrossFit Manayunk – CrossFit

Metcon (Time)

For Time..

30 OHS 95/75 115/80

30 Wall Balls

45 Box Jump Overa

200M Run

25 Sqt Snatch 115/80 135/95

30 Wall Balls

45 Burpees

200m Run

20 Sqt Cleans 155/105 185/120

30 Wall Balls

100 Dubs

200m Run

4/22

CrossFit Manayunk – CrossFit

Deadlift (4×8 @ 65%)

In Between Sets Complete

4×8 Double DB FLOOR/BENCH Press (35/50/70)

4×10 double Dumbell Bicep Curl (l+r=1)

*sec pause at the top*Dont swing you body

Strict /assist Pull Ups 4×5

ROW: Metcon (Calories)

Row For Cals EMON (18min)

Starting With 0-1min complete 5/3 Cals. Once completed Rest until next Min and add 1 Cal each round.

Ex- 0-1min 5 cals

01-02min 6 cals

02-03min 7 cals

…..

If you get caught continue rowing for remain Time Cap with No Rest. **Score is your highest amount of Cal you completed in Min**

4/21

CrossFit Manayunk – CrossFit

Strict Press (4×8 @ 88%)

**1st set is a 8 Rep Max, new max number to use for the next 3 sets to complete at 90% of your new Rep Max.**

**these are meant to be unbroken, if you fail your set of 8 you can either restart at the same weight or lower your weight by 5-10% and restart you sets**

Time: Metcon (Time)

FOR TIME…

BUY IN – Your Choice

40/30 Cal Bike

OR

51/41 Cal Row

3 Rounds

10 Devils Press 50/35

10 Power Cleans 135/95 155/105

BUY OUT-

20/16 Cal Bike 31/27 Cal Row
*Chose you cardio machine for entire workout* Buy-out should be at Max Effort*

**Score is for time ** Clock starts at 0 when you begin Buy-in and ends when you Finish your Buy-out**

4/20

CrossFit Manayunk – CrossFit

Squat Clean (4×1 @88%)

Metcon (AMRAP – Reps)

5 min amrap

5 DB bench 50/35 (70/50)

5 Pullups (c2b)

Rest 90 seconds

5 min amrap

8 front rack lunges (95/65)

30 Dubs

Rest 90 seconds

5 min amrap

5 DB bench 50/35 (70/50)

5 Pullups (c2b)

Rest 90 seconds

5 min amrap

8 front rack lunges (95/65)

30 Dubs

Rest 90 seconds

4/19

CrossFit Manayunk – CrossFit

Time: Metcon (Time)

For Time..

5 Rounds

250m Run

50 Air Squats to a Med Ball

20 Burpee Pull Ups (strict with no Jump into)

*Score is for time*

**Run is left out Garage Door around Enterprise**