CrossFit Manayunk – CrossFit

Front Rack Lunge (8×10 )


light weight working form and stability

10-15 lbs heavier

Metcon (No Measure)

4*:30 side plank each side

Weighted if possible

DT 1 (Time)

For time (2 min time cap)

1 rd for time

12 deadlifts 185/120

9 hang cleans

6 jerks
Rest 2 min between rds

DT 1 (Time)

For time (2 min time cap)

1 rd for time

12 deadlifts 185/120

9 hang cleans

6 jerks

DT 1 (Time)

For time (2 min time cap)

1 rd for time

12 deadlifts 185/120

9 hang cleans

6 jerks

40 bar facing burpees (Time)

4 min cap

16 min total time of wod


CrossFit Manayunk – CrossFit

Hang Power Clean (6*8 reps )

Add 10-20lbs

Metcon (No Measure)

4*:40 sec hollow rocks (scale to hollow holds)

Len Nicademo (AMRAP – Rounds and Reps)

12 min amrap

9 toes 2 bar

10 wall balls

11 box jump overs


CrossFit Manayunk – CrossFit

Core # 4 (No Measure)

4 rds

12 l/r side plank rotations

12 double KB sit up+press

:30 hanging tuck

1:00 max sit ups or ghd sit ups


CrossFit Manayunk – CrossFit

Wodapalooza Qualifier #7 (AMRAP – Reps)

Every 2:00 until failure

8 Burpee Box Jump Overs 24/20″

8 Hang Power Snatch 115/80lbs

8 Thrusters 115/80lbs

Rest remainder of 2:00 window
A little inspirtation


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CrossFit Manayunk – CrossFit

FBB #10

3 rds

down and back reverse sled drag x 2

:45 sec hollow hold

death march+bent over row down and back

push up on db 3111
30 minutes

Corky Ramirez (AMRAP – Rounds and Reps)

12 min amrap

200 m run

10 pull ups(c2b)

5 front squats 205/125

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CrossFit Manayunk – CrossFit

Snatch Segment pull + Hang Snatch (7×1 heavier then last week)


must load to the knee
full 1 second paus at each position

Jay Riemenschneider (Time)

for time (13 min cap)

5 rds

21 burpees

15 strict press 75/55

9 toes 2 bar