5/14

CrossFit Manayunk – CrossFit

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

5/13

CrossFit Manayunk – CrossFit

Deadlift (5×6 @70%)

*Control Weight Going Down, try to make no noise at the ground*

Time: Metcon (Time)

For Time

150 Hand Release Push Ups

Heres the Catch…

EMON style starting at GO Run 100M

*Chest Must Touch the Ground for HRPU & Fully Extend your elbows pushing up, no half ass reps*

TIME CAP 17Mins

5-12

CrossFit Manayunk – CrossFit

Strict Press (Add 5-10lbs )

Metcon (Time)

3 Rounds For time

100m Run

10 Pull ups (C2B)

100m Run

20 Push Ups

100M Run

30 Air Squats To Med Ball

*Final Round Ends with 100M Run*

5/11

CrossFit Manayunk – CrossFit

Squat Clean (7×2 83%)

Tine: Metcon (Time)

21-15-12-9-6-3

OHS 95/65. 135/95

BURPEES OVER BAR (rx+ Bar Face)

(cap-16min)

5/10

CrossFit Manayunk – CrossFit

Metcon (AMRAP – Reps)

0-7min

Scale- 30 Pull Up

Rx- 30 BMU

Rx+- 30 RMU

Rest 5 Mins

12-37min

EMON for Reps

1. 100m Run (Rx+ 200m)

2. Max Thrusters 95/65 135/95

3. 30 Dubs

4. 100 Run (Rx+ 200m)

5. Max WallBalls

**Must Run Each time and a Min of 5 Reps for Thruster and Wall Balls each Round**

Run counts as 1

5/7

CrossFit Manayunk – CrossFit

Metcon (Time)

For Time…

3 rds of

30 dubs

15 wall balls

10 hspu

5 squat snatch 135/95

Right into…

2 Rounds

400 m run

12 toes 2 bar

10 Box Jump Over 24/20 30/24

Right into…

2 Rounds of

15 Burpees to Target

15 deadlifts 155/105 (225/155)

then 1 round of

6 ring  mu(rx+ only)

8 squat cleans 155/105 (225/155)

10 Box Jump Overs 24/20 30/24

**Target is a Bar on the Rig**

5/6

CrossFit Manayunk – CrossFit

Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here

5/5

CrossFit Manayunk – CrossFit

Strict Press (4×6)

add 5-10lbs from last session

Metcon (Time)

Murph Prep

5000/4000m row

Every 500/400m stop and perform

5 pullups

10 pushups

15 airsquats

5/4

CrossFit Manayunk – CrossFit

Squat Clean (7×2 @ 77%)

Metcon (Time)

For Time..

6 Rounds (18min Cap)

100M run

10 burpee Box Jump Overs 24/20 30/24

20 OHS 95/65 135/95

30 Dubs

5/3

CrossFit Manayunk – CrossFit

AMRAP: Metcon (AMRAP – Reps)

0-9min

ARMAP

30 Dubs

12 C2B (6 BMU)

5 Clean & Jerks 155/105 185/125

Rest 4 Mins

13-22mim

AMRAP

20/18 Cal Bike or 30/28 Cal Row

9 Deadlifts 155/105 185/125

6 HSPU (Strict)

Rest 4 Mins

26–38min

30/24 Cal Bike or 40/34 Cal Row

10 Clean & Jerks 155/105 185/125

20/18 Cal Bike or 30/28 cal row

Max Burpees to Cap

**Score is Reps**