Category: W.O.D.

CrossFit Manayunk – CrossFit

Warm Up #19 (Clean the Plank) (No Measure)

Row 60sec at an easy pace

6 KB Single arm Clean and Push Press R

6 KB Single arm Clean and Push Press L

:20 sec Single Leg Elbow Plank/leg

Power Clean + Jerk (em(2)otm for 16 minutes 1+10 burpees @ 88%)

Cereal Famine (Time)

for time (11 min cap)

30 hang cleans 135/95

60 dubs

30 front squats

60 dubs

30 s2oh

* any break on barbell stop and do 5 burpees

CrossFit Manayunk – CrossFit

Core #8 (AMRAP – Reps)

22 min emotm

7 no push ups burpees (hold plank position for 1 sec)

Then max Russian kb swings

CrossFit Manayunk – CrossFit

Metcon (Weight)

Alt DB strict shoulder press

Seated band rows

Alt DB hammer curls

Heels elevated on plate narrow stance goblet squat
8×8 per exercise with exactly :30 rest between sets

Add weights into comments sections

Burner #2 (Time)

For time (5 min cap)

21-15-9

Hang snatch 75/55(95/65)

Burpees

CrossFit Manayunk – CrossFit

OHS MoB #2 (No Measure)

10 minutes

-Goblet squat with overhead reach 10 reps from bottom position

-Squat Thoracic Spine Rotation 10 reps each side slow and controlled

-Squat Y’s 10 each side

50 dubs

Overhead Squat (3×5 @ 88% )

Every 4 #3 (4 Rounds for time)

Every 4 minutes x 4 rds

12 thrusters 135/95

10 pull ups(5 bar mu)

50 dubs

CrossFit Manayunk – CrossFit

Warm Up # 20 (bands all here) (No Measure)

3 rds

Band Front rack stretch :30 each side https://youtu.be/IYXQeI6jmtc

Banded ankle dorsiflexion :30 each side https://youtu.be/ILSbK8RnGdI

15 goblet squats then :30 sec bottom squat hold

Front Squat (5*2 @ 88%)

1211 tempo

Metcon (No Measure)

High Band Handstand practice

Chicken Wing Shoulder Blades (AMRAP – Rounds and Reps)

11 min amrap

5 burpees

7 thrusters 135/95

CrossFit Manayunk – CrossFit

Warm Up #19 (Clean the Plank) (No Measure)

Row 60sec at an easy pace

6 KB Single arm Clean and Push Press R

6 KB Single arm Clean and Push Press L

:20 sec Single Leg Elbow Plank/leg

Power Clean + Jerk (em(2)otm for 20 minutes 1+7 burpees @ 85%)

This son of a bitch is ice cold (Time)

For time (13 min cap)

3 rds

25 push ups (15 hspu)

25 kb swings

25 goblet squats

50 dubs

CrossFit Manayunk – CrossFit

Core #7 (Time)

For time

10 rds

10 t2b

8 Russian twist (l/r=1)

:30 hollow hold

CrossFit Manayunk – CrossFit

Goz 2.0 (Time)

for time (40 min cap)

5 rds of

10 burpees

10 db deadlifts

4 rds of

10 burpees

10 db power cleans

3 rds of

10 burpees

10 toes 2 bar (rx+ 5 bar mu)

2 rds of

10 burpees

10 db hang squat clean thrusters

1 rd of

10 burpees

10 hang squat cleans 235/165
compare to 08/24/2018

CrossFit Manayunk – CrossFit

Metcon (Weight)

DB Glute Bridge floor press

1 arm db row (alt after 8)

banded tri press downs

sumo stance goblet squats
8×8 per exercise with exactly :30 rest between sets

Add weights into comments sections

Burner # 1 (Time)

for time (5 min cap)

5 rds

10 hang power cleans 135/95(165/110)

10 burpees

CrossFit Manayunk – CrossFit

OHS MoB #2 (No Measure)

10 minutes

-Goblet squat with overhead reach 10 reps from bottom position

-Squat Thoracic Spine Rotation 10 reps each side slow and controlled

-Squat Y’s 10 each side

50 dubs

Overhead Squat (3×6 @ 85% )

Every 4 #2 (4 Rounds for time)

Every 4 minutes x 4 rds

100 m run

15 ohs 95/65 (135/95)

10 box (clear) overs 24/20