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


04/08/2020

CrossFit Manayunk – CrossFit

Metcon (No Measure)

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

Metcon (No Measure)

5 min finishers

continious leg scissors

everytime you breal stop and do 1 wall walk


04/07/2020

CrossFit Manayunk – CrossFit

Kalsnew (Time)

For Time:

100 Alternating DB Clean and Jerks

*OTM – 5 Burpees over DB

Metcon (No Measure)

Emotm

1. :30 glute bridge hold

2. :30 shoulder taps(plank)

3. :30 wall sit weighted if possible

4. :30 plank up downs

04/06/2020

CrossFit Manayunk – CrossFit

Metcon (AMRAP – Rounds and Reps)

30 min amrap

10 goblet squats

10 strict press

10 weighted reverse lunges

10 push ups (5 hspu)


04/04/2020

CrossFit Manayunk – CrossFit

SYLB 20.1 (AMRAP – Rounds and Reps)

10 min amrap

10 squats

10 1 arm db snatch

10 push ups

10 1 arm db snatch

Metcon (No Measure)

1. :30 plank hold

2. :30 glute bridge

3. :30 hollow hold

4. :30 wall sit

X5 rds

04/03/2020

CrossFit Manayunk – CrossFit

Health Heros (Time)

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

04/02/2020

CrossFit Manayunk – CrossFit

Metcon (AMRAP – Rounds and Reps)

25 min amrap

7 burpees

14 chair dips

21 sit ups

GM BOR (5×10 5×10)

odd object good mornings immediately into odd object bent over rows
Weighted book bag

Weight vest

Can also use a db or kb

04/01/2020

CrossFit Manayunk – CrossFit

Metcon (No Measure)

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

03/31/2020

CrossFit Manayunk – CrossFit

DB/KB STrength

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

Metcon (Time)

for time

21-15-9

reverse burpees

dubs x 5


03/30/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

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

Metcon (No Measure)

plank for :15 rest for :15 sec x 15 rds