Category: W.O.D.

CrossFit Manayunk – CrossFit

Core #20 (AMRAP – Rounds and Reps)

30 min amrap

30 dubs

10 sit ups (ghd)

20(10/10) 1 arm kb swings

20(10/10) kb over the shoulder

Metcon

2019 CrossFit Open – 19.1 – Please make sure when posting your score to include your Judges name in the comments section.

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

CrossFit Manayunk – CrossFit

Metcon

2019 CrossFit Open – 19.1 – Please make sure when posting your score to include your Judges name in the comments section.

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

CrossFit Manayunk – CrossFit

Metcon (No Measure)

ROM WOD

CrossFit Manayunk – CrossFit

OHS MoB #2 (No Measure)

10 minutes

-Goblet squat with overhead reach 10 reps from bottom position

-Squat Thoracic Spine Rotation 10 reps each side slow and controlled

-Squat Y’s 10 each side

50 dubs

Overhead Squat (2 x max reps @ 60% )

Max sure you hit full depth

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
16 min cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

CrossFit Manayunk – CrossFit

Warm Up # 20 (bands all here) (No Measure)

3 rds

Band Front rack stretch :30 each side https://youtu.be/IYXQeI6jmtc

Banded ankle dorsiflexion :30 each side https://youtu.be/ILSbK8RnGdI

15 goblet squats then :30 sec bottom squat hold

Front Squat (4*4 @ 80%)

2111 tempo

hold perfect tempo

Metcon (No Measure)

4*10(5/5) lateral walk handstand

Clean Ladder # 2 AKA Jerk Store (Time)

for time (13 min cap)

15 squat cleans 135/95

40 dubs

12 squat cleans 155/105

50 dubs

9 squat cleans 185/120

60 dubs

6 squat cleans 225/155

70 dubs

3 squat cleans 255/180

80 dubs

CrossFit Manayunk – CrossFit

Warm Up #19 (Clean the Plank) (No Measure)

Row 60sec at an easy pace

6 KB Single arm Clean and Push Press R

6 KB Single arm Clean and Push Press L

:20 sec Single Leg Elbow Plank/leg

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Power Clean + Jerk (emotm for 15 min 2 reps + 3 burpees @ 60% )

CrossFit Manayunk – CrossFit

Core # 18 (Time)

for time

10 rds

30 dubs

:30 plank

15 sit ups(ghd)

:15 sec hollow hold

CrossFit Manayunk – CrossFit

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

Metcon (Time)

complete 16.2 for time after you are capped keep going
go as far as you can in 40 minutes if you get to a weight you can no longer hit record you time and then add 1 second for each rep not completed

CrossFit Manayunk – CrossFit

T2B Stretches #4 (No Measure)

10 minutes

Straight Arm Band Pull Downs x10

Barbell Straight Arm pull Over x10

Standing 1 leg or knee to PVC Pipe Drill x10 each side

T2B Stretches #4 (No Measure)

10 minutes

Straight Arm Band Pull Downs x10

Barbell Straight Arm pull Over x10

Standing 1 leg or knee to PVC Pipe Drill x10 each side

T2B Skill Work #5 (No Measure)

5 rds

Seated Toes 2 Bars x 20

Crab Sliders x 15

Mackinaw Peaches (12 Rounds for reps)

12 min emotm

evens- max kb sdhp 50/35(70/50)

odds- max hr push ups (hspu)

CrossFit Manayunk – CrossFit

OHS MoB #2 (No Measure)

10 minutes

-Goblet squat with overhead reach 10 reps from bottom position

-Squat Thoracic Spine Rotation 10 reps each side slow and controlled

-Squat Y’s 10 each side

50 dubs
https://youtu.be/8-oAe9aOl-U

https://youtu.be/q5WYiM7rrgQ

Overhead Squat (10 x 1 @ 60%)

tempo 5511

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Scaled from hang

Empty barbell

75/45

95/65

115/80