06/18/2019

CrossFit Manayunk – CrossFit

Clycling/Grip

20 min emotm

even-5 hang power cleans

odd- 10 toes 2 bar
60%

Cleans must be UB

post in comments how t2b went goal through this progress is to get them to be UB as well!

The Seinfeld Chronicles (AMRAP – Rounds and Reps)

12 min amrap

30 dubs

15 wall balls

30 dubs

15 pull ups (4 ring mu)


06 /17/2019

CrossFit Manayunk – CrossFit

War up # 22 (No Measure)

10 minutes

30 band pull a parts

15 hanging kips

30 dubs

Monday Mix # 3 (3 Rounds for time)

0-10 min 5 rds for time

10 hang power cleans 155/105

11 toes 2 bar

10-21 min

1 mile run(100/70 cal bike)(if mike time is longer then 11 min scale to 800m run+25 burpees)

21-36 min

21-15-9

S2OH 155/105

burpees over barbell

2x hr push ups(hspu)

06/15/2019

CrossFit Manayunk – CrossFit

Core #16 (AMRAP – Rounds and Reps)

25 min amrap

30 flutter kicks (l/r=1)

25 kb swings

20 mt climbers (l/r=1)

15 burpees

06/14/2019

CrossFit Manayunk – CrossFit

The Robbery (Time)

for time

9-1

thurusters 95/65

burpees

8-1 hang power snatch 135/95

toes 2 bar

7-1 s2oh 185/120

pull ups (bar mu)

6-1 hang power clean 205/135

dubs*10


06/13/2019

CrossFit Manayunk – CrossFit

Strict Press (1 rep max )

start of new progression where first half will be from seated postion the nwe will move back to standing also will be tempo on way down

Pistol Drill – 2 down 1 out (5 x 5 feel out movement )

https://youtu.be/J65tWCndSYc

The Stake Out (2 Rounds for time)

for time

0-10 minutes

21-15-9

db hang power cleans

Push Ups x 2 (hspu)

10-18 min

9-15-21

db s2oh

b urpees


06/12/2019

CrossFit Manayunk – CrossFit

Back Squat Warm Up # 1 (No Measure)

1 time through

Toes 2 wall stretch 1 minute each side

Plate Squat x 1 minute

Squat Sit to Reach x 20

Groiners x 20 (10 per leg)

Quadruped Hydrants x 10 per leg, per direction

Cossack Squats x 20 (10 per leg)

Duck Walk x 20-40 steps (bodyweight or with weight overhead or in front)

Back Squat Waves # 4 (6 Rounds for weight)

6 Reps @ 72%

3 Reps @ 77%

6 Reps @ 74%

3 Reps @ 81%

6 Reps @ 76%

3 Reps @ 86%
rest 2 minutes between sets

190413 (Time)

5 rds for time (14 min cap)

9 deadlifts 135/95

5 squat cleans

3 thrusters

06/11/2019

CrossFit Manayunk – CrossFit

Clycling/Grip

20 min emotm

even-5 hang power cleans

odd- 10 toes 2 bar
50%

Cleans must be UB

post in comments how t2b went goal through this progress is to get them to be UB as well!

The Metro Theatre (Time)

For time (13 min cap)

7 rds

100 m run

10 db alt hang squat snatch 50/35(scale to power sntach )

10 burpees


06 /10/2019

CrossFit Manayunk – CrossFit

War up # 22 (No Measure)

10 minutes

30 band pull a parts

15 hanging kips

30 dubs

Monday Mix #2 (AMRAP – Reps)

10 rds for max reps

every minute on the minute

1 Max Floor Press 155/105 (225/155 full bench)

2 200 m run

3 Max t2B

4 200 m run

06/08/2019

CrossFit Manayunk – CrossFit

Core # 15 (Time)

for time

accumulate as needed

2 min l sit hold (scale to tuck)

3 minutes in hollow hold

4 min wall sit

5 minutes in plank

* each break do 3 burpees

06/07/2019

CrossFit Manayunk – CrossFit

The Paragon Theatre (Time)

5 Rounds for Time(40 min cap)

100 meter Run

15 db power cleans 50/35

20 Kettlebell Swings russian (53/35 lb) (70/50)

30 reps of

Round 1: Push-Ups( 20 hspu)

Round 2: hang clean & jerk 135/95

Round 3: Pull-Ups (15 ring MU)

Round 4: hang snatch

Round 5: Burpees