07/07/2020

CrossFit Manayunk – CrossFit

Metcon (No Measure)

For Time:

50-40-30-20-10

Feet Elevated Dips Off The Floor

Split squats Off The Chair (L+R=2)**(do all reps on one leg thenswitch)

Feet Elevated Sit-Ups (Feet on chair)

** On the Split Squats there is a 30X0 Tempo! (3 seconds down, 0sec at the bottom, explode up, 0sec. at the top, 3 sec. back down)
not for time but quality

07/06/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

100 Shoulder Taps (L+R=2)

3 Wall Walks or 6 pike walk outs

100 Elevated Glute Bridges

3 Wall Walks

100 Lateral Lunges (L+R=2)

3 Wall Walks

100 Shoot Throughs (use 2 chairs)

3 Wall Walks

07/04/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

15 rds

2 feet elevated pike push up + toe tap + shoulder tap

20 feet elevated frog pumps
don’t rush movements

07/03/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

For time

4 rds

100 m run

20 burpees

30 deadlifts

40 up downs

50 dubs

07/02/2020

CrossFit Manayunk – CrossFit

ABS Home Fun (AMRAP – Rounds)

A. emotm for 20 minutes

evens- 10 jumping lunges(L/R=1)

odds- 20 hello dollies(perfect hollow)

B. emotm for 20 minutes

evens- :30 hip bridge hold

odds- 12(total) 2 handed alt V ups

https://www.youtube.com/watch?v=RDKt5lXJnEs
rest 5 min between

07/01/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

50 Single Arm Alternating thrusters

100 Double-Unders/line jumps

50 burpees

100 Double-Unders

50 Single Arm Alternating thrusters

06/30/2020

CrossFit Manayunk – CrossFit

Metcon (Weight)

emotm x 10

1. 14 alt db/kb/odd hang snatch

2. 10 weighted sit ups

3. 10 alt 1 arm weighted burpee to clean and press

06/29/2020

CrossFit Manayunk – CrossFit

Metcon (10 Rounds for reps)

Every 4 minutes x 10

2 wall walks

4 db power cleans (odd object)

8 push ups (hspu)

16 weighted sit ups

32 dubs (jumping jacks)

06/27/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

A.) For Time:

100 Burpees

*Every minute on the minute do 15 air squats

rest 5 minutes between sets

B.) For Time:

150 Air Squats

*Every minute on the minute do 5 Burpees

06/26/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

2 Rounds For Time:

50 Shoot Through + Dip

100 Chair Step-Up’s (L+R= 1)

you will need 2 chairs for the shoot throughs