6/1

CrossFit Manayunk – CrossFit

Squat Clean (4×1 @85%)

ISA-GRACE (Time)

For Time

30 Snatch’s

30 Clean & Jerks

Weight- 135/95

**must compete the snatch’s before starting the C&J**

5/28

CrossFit Manayunk – CrossFit

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

5/27

CrossFit Manayunk – CrossFit

Deadlift (4×3@ 80%)

TIME: Metcon (Time)

For time

1 Mile Run

21-15-9

KB swings 53/35 70/53

Box Jump Overs 24/20 30/24

Dubs Xs 3

5/26

CrossFit Manayunk – CrossFit

Strict Press (3×4 adding 5-10lbs more than last week)

Metcon (2 Rounds for time)

Time..

5 Rnds

15/10 Cal Bike

15 Thrusters 95/65 135/95

Rest 3 Mins

40 Bar Facing Burpees

**Fast as possible. Make sure both feet leave the ground at the SAME time off the step in **

Score is for time for each segment

525

CrossFit Manayunk – CrossFit

Squat Clean (5×1@ 80%)

5/25: Metcon (AMRAP – Reps)

AMRAP..

0-2Min 30 Wall Balls

2-4Min 60 Dubs

4-6min Max C2B (BMU)

6-8min 30 WB

8-10 60 Dubs

10-12 Max C2B (BMU)

12-14 30 WB

14-16 60 Dubs

16-18 Max C2B (BMU)

**SCORE IS C2B/BMU** Must Complete Each Round if miss Reps deduct from Final Score**

5/24

CrossFit Manayunk – CrossFit

Metcon (AMRAP – Rounds and Reps)

0-7 Min

AMRAP

5 pull ups

15 Push Up

20 air squats

Rest 4 Mins

11-23mins

AMRAP

7 Power Cleans 135/95 185/120

7 Bar Face Burpees

Rest 3 min

26-37min

AMRAP

30 Dubs

15 Power Snatches 95/65 135/95

30 Dubs

15 HSPU

** Score is each round for Reps**

5/21/21

CrossFit Manayunk – CrossFit

Metcon (5 Rounds for reps)

AMRAP

0-2min Max Snatch 95/65

2-4min Max Clean 95/65

4-6 Max DeadLifts 95/65

Rest 2 Mins

8-10min Max Snatch 135/95

10-12min Max Cleans ”

12-14min Max Deadlifts ”

Rest 2 Mins

16-18min max Cleans 185/125

18-20min Max Deadlifts 185/125

Rest 2 Mins

22-33mins

5 Rounds *All from the Floor*

6 OHS 95/65 (135/95)

9 Front Squats”

12 Back Squats ”

8 Bar Face Burpees

33-38min

Max Dubs
**SCORE is set for 5 Rounds for Reps. the First 3 Rounds are each weight. Ex- Rnd 1 is 95lbs so add all your reps from Min 0-6min for round 1. Rnd 2 is all Mins at 135/95 Rnds 3 is all Mins at 185/125.

Round 4 is the 5 round AMRAP 26-37min.

Round 5 is Max Dubs

5/20

CrossFit Manayunk – CrossFit

Deadlift (5×4@75%)

In between Sets complete the following.

Standing DB Tricep Extension- 5×12 50/35

Strict Pull ups 5×3

EMOM: Metcon (AMRAP – Reps)

24 Min EMOM AMRAP

1) 12/9 Cal Bike

2) 10 Burpee BJO 24/20

3) 12/9 Cal Bike

4) 50 Dubs

5/19

CrossFit Manayunk – CrossFit

Strict Press (Weight is 5-10 lbs more from last week)

Amrap: Metcon (AMRAP – Reps)

14min AMRAP

5 Wall Balls

7 Deadlifts

5 Wall Balls

7 S2OH

1 Rnds @ 95/65

1 Rnds @ 135/95

2 Rnds @ 155/105

2 Rnds @ 185/120

Max Rnds @ 205/130 (225/155)

5/18

CrossFit Manayunk – CrossFit

Squat Clean (86%)

Time: Metcon (Time)

For time (14min Cap)

2 Rounds

14 Pull Ups (8RMU)

7 Clean & Jerks 155/105

Then..

2 Rounds

14 Toes 2 Bar

7 Clean & jerks 185/135