Category: W.O.D.

CrossFit Manayunk – CrossFit

Time: Metcon (Time)

For Time(40 min cap)

1 rd of the complex

30 Thrusters 65/45 95/65

1 rd of the complex

30 Hang Snatch’s 95/65 135/95

1 rd of complex

30 Hang Cleans 95/65 135/95

1 rd of complex

30 Shoulder To Overhead 155/105 185/125

1 rd of complex

Complex= 3 Pull Ups (1BMU)+ 6 Burpees + 12 BackSquats of the weight for the following movement. (1st complex squat weight is 65/45 or 95/65) 2nd complex is 95/65 135/95..etc…

CrossFit Manayunk – CrossFit

25’s (Time)

150 dubs

125 air squats to a med ball

100 hr push ups

75 wall balls

50 pull ups (25 mu)

25 back squats from rack @70% of max each time you re rack do 20 burpees

CrossFit Manayunk – CrossFit

Deadlift (4×2 @ 85%)

Reset at the Bottom

Metcon (3 Rounds for reps)

0-7min

buy in 200 dubs

then max reps of cindy

3 rest min

10-18min

buy in 200 dubs

then max reps of DT 155/105

3 rest min

21-26min

Max Bar Face Burpees

*Score is each round for Reps*

**DUbs Do not count towards Score**

CrossFit Manayunk – CrossFit

Hansen (Time)

5 Rounds for time:

30 Kettlebell Swings, 70#

30 Burpees

30 GHD Sit-ups
In honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.
To learn more about Hansen click here
Sub sit Ups for GHD

CrossFit Manayunk – CrossFit

Squat Clean (4×1 @85%)

ISA-GRACE (Time)

For Time

30 Snatch’s

30 Clean & Jerks

Weight- 135/95

**must compete the snatch’s before starting the C&J**

CrossFit Manayunk – CrossFit

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

CrossFit Manayunk – CrossFit

Deadlift (4×3@ 80%)

TIME: Metcon (Time)

For time

1 Mile Run

21-15-9

KB swings 53/35 70/53

Box Jump Overs 24/20 30/24

Dubs Xs 3

CrossFit Manayunk – CrossFit

Strict Press (3×4 adding 5-10lbs more than last week)

Metcon (2 Rounds for time)

Time..

5 Rnds

15/10 Cal Bike

15 Thrusters 95/65 135/95

Rest 3 Mins

40 Bar Facing Burpees

**Fast as possible. Make sure both feet leave the ground at the SAME time off the step in **

Score is for time for each segment

CrossFit Manayunk – CrossFit

Squat Clean (5×1@ 80%)

5/25: Metcon (AMRAP – Reps)

AMRAP..

0-2Min 30 Wall Balls

2-4Min 60 Dubs

4-6min Max C2B (BMU)

6-8min 30 WB

8-10 60 Dubs

10-12 Max C2B (BMU)

12-14 30 WB

14-16 60 Dubs

16-18 Max C2B (BMU)

**SCORE IS C2B/BMU** Must Complete Each Round if miss Reps deduct from Final Score**

CrossFit Manayunk – CrossFit

Metcon (AMRAP – Rounds and Reps)

0-7 Min

AMRAP

5 pull ups

15 Push Up

20 air squats

Rest 4 Mins

11-23mins

AMRAP

7 Power Cleans 135/95 185/120

7 Bar Face Burpees

Rest 3 min

26-37min

AMRAP

30 Dubs

15 Power Snatches 95/65 135/95

30 Dubs

15 HSPU

** Score is each round for Reps**