Test
CrossFit Manayunk – CrossFit
Commentof workout
Deadlift (5×5)
Metcon (Time)
Hammer
5 rnds
20 pushups
30 pushups
1 mile assaultbike
Commentof workout
Hammer
5 rnds
20 pushups
30 pushups
1 mile assaultbike
Commentof workout
Hammer
5 rnds
20 pushups
30 pushups
1 mile assaultbike
For Time(40 min cap)
1 rd of the complex
30 Thrusters 65/45 95/65
1 rd of the complex
30 Hang Snatch’s 95/65 135/95
1 rd of complex
30 Hang Cleans 95/65 135/95
1 rd of complex
30 Shoulder To Overhead 155/105 185/125
1 rd of complex
Complex= 3 Pull Ups (1BMU)+ 6 Burpees + 12 BackSquats of the weight for the following movement. (1st complex squat weight is 65/45 or 95/65) 2nd complex is 95/65 135/95..etc…
150 dubs
125 air squats to a med ball
100 hr push ups
75 wall balls
50 pull ups (25 mu)
25 back squats from rack @70% of max each time you re rack do 20 burpees
Reset at the Bottom
0-7min
buy in 200 dubs
then max reps of cindy
3 rest min
10-18min
buy in 200 dubs
then max reps of DT 155/105
3 rest min
21-26min
Max Bar Face Burpees
*Score is each round for Reps*
**DUbs Do not count towards Score**
5 Rounds for time:
30 Kettlebell Swings, 70#
30 Burpees
30 GHD Sit-ups
In honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.
To learn more about Hansen click here
Sub sit Ups for GHD
For Time
30 Snatch’s
30 Clean & Jerks
Weight- 135/95
**must compete the snatch’s before starting the C&J**
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
For time
1 Mile Run
21-15-9
KB swings 53/35 70/53
Box Jump Overs 24/20 30/24
Dubs Xs 3
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
