04/09/2020
CrossFit Manayunk – CrossFit
Metcon (Time)
15 rds for time
3 left side 1 arm thrusters
6 right leg back reverse lunges
3 right side 1 arm thrusters
6 left leg back reverse lunges
9 supine toe touches
15 rds for time
3 left side 1 arm thrusters
6 right leg back reverse lunges
3 right side 1 arm thrusters
6 left leg back reverse lunges
9 supine toe touches
30 min
Even Min:
:30 burpees deadlift
:30 suitcase hold
Odd Min:
10 db power cleans or odd object cleans
:30 front rack hold
this one should get spicy fast
5 min finishers
continious leg scissors
everytime you breal stop and do 1 wall walk
For Time:
100 Alternating DB Clean and Jerks
*OTM – 5 Burpees over DB
Emotm
1. :30 glute bridge hold
2. :30 shoulder taps(plank)
3. :30 wall sit weighted if possible
4. :30 plank up downs
30 min amrap
10 goblet squats
10 strict press
10 weighted reverse lunges
10 push ups (5 hspu)
10 min amrap
10 squats
10 1 arm db snatch
10 push ups
10 1 arm db snatch
1. :30 plank hold
2. :30 glute bridge
3. :30 hollow hold
4. :30 wall sit
X5 rds
19 burpees
19 db deadlifts
19 burpees
19 db power cleans
19 burpees
19 db front squats
19 burpees
19 db s2oh
190 dubs
*sub odd object
Or 155/105
25 min amrap
7 burpees
14 chair dips
21 sit ups
odd object good mornings immediately into odd object bent over rows
Weighted book bag
Weight vest
Can also use a db or kb
Emotm x 10
1. 10 push ups(5 hspu)
2. 10 db strict press(odds object)
3. 3 wall walks
4. 40 dubs or jumping Jack’s
10×2
1 set is
4 Left single arm
deadlifts
hang cleans
front squats
strict press
repeat
then
4 right single arm
deadlifts
hang cleans
front squats
strict press
for time
21-15-9
reverse burpees
dubs x 5
for time
200 odd object squats
hold a plate/medball/back pack/etc etc
*each time you take object out of bear hug stop and do 5 burpees
plank for :15 rest for :15 sec x 15 rds
