Category: W.O.D.

CrossFit Manayunk – CrossFit

Deadlift (4×8 @ 65%)

In Between Sets Complete

Strict /assist Pull Ups 4×5

ROW: Metcon (Calories)

Row For Cals EMON (18min)

Starting With 0-1min complete 5/3 Cals. Once completed Rest until next Min and add 1 Cal each round.

Ex- 0-1min 5 cals

01-02min 6 cals

02-03min 7 cals

…..

If you get caught continue rowing for remain Time Cap with No Rest. **Score is your highest amount of Cal you completed in Min**

CrossFit Manayunk – CrossFit

Strict Press (4×8 @ 88%)

**1st set is a 8 Rep Max, new max number to use for the next 3 sets to complete at 90% of your new Rep Max.**

**these are meant to be unbroken, if you fail your set of 8 you can either restart at the same weight or lower your weight by 5-10% and restart you sets**

Time: Metcon (Time)

FOR TIME…

BUY IN – Your Choice

40/30 Cal Bike

OR

51/41 Cal Row

3 Rounds

10 Devils Press 50/35

10 Power Cleans 135/95 155/105

BUY OUT-

20/16 Cal Bike 31/27 Cal Row
*Chose you cardio machine for entire workout* Buy-out should be at Max Effort*

**Score is for time ** Clock starts at 0 when you begin Buy-in and ends when you Finish your Buy-out**

CrossFit Manayunk – CrossFit

Squat Clean (4×1 @88%)

Metcon (AMRAP – Reps)

5 min amrap

5 DB bench 50/35 (70/50)

5 Pullups (c2b)

Rest 90 seconds

5 min amrap

8 front rack lunges (95/65)

30 Dubs

Rest 90 seconds

5 min amrap

5 DB bench 50/35 (70/50)

5 Pullups (c2b)

Rest 90 seconds

5 min amrap

8 front rack lunges (95/65)

30 Dubs

Rest 90 seconds

CrossFit Manayunk – CrossFit

Time: Metcon (Time)

For Time..

5 Rounds

250m Run

50 Air Squats to a Med Ball

20 Burpee Pull Ups (strict with no Jump into)

*Score is for time*

**Run is left out Garage Door around Enterprise**

CrossFit Manayunk – CrossFit

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
0-8 mins

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
10-20min

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight
Staring at Min 25

Rx weights are

Regional weights

DL 295/220lb

Bench/floor press 195/135

Squat clean 144/105

Cap 40 Min

CrossFit Manayunk – CrossFit

Deadlift (4×10 @ 55%)

4×10 double DB FLOOR/BENCH PRESS (25/35/50)

**Use DL weight you hit in the CrossFit total last week- you may complete other movements in between**

Row: Metcon (6 Rounds for time)

Time

Row 2000m

Rest 1:30

Row 500m

Rest 1 Min

Row 500m

Rest 1 min

Row 500m

Rest 1 Min

Row 250m

Rest 1 min

Row 250m

Score is time for each Row

CrossFit Manayunk – CrossFit

Strict Press (1X10 & 3×10 88%)

Build to a heavy 10 (1×10). After the heavy set do 3 sets of 10 at 88%.

**if you fail your set of 10 you kiat restart the round either at the same weight or drop weight and restart**

Tine.: Metcon (Time)

For Time on A Running Clock

Buy-In 20/16 Bike Cals

6. Rounds

5-Pull Ups (C2B)

10-HSPU

15-Air Squats

Buy-Out 20/16 Bike Cals

**Score is For Time, Bike is included in that time**

CrossFit Manayunk – CrossFit

Squat Clean (7×1@ 85%)

Metcon (Time)

15 minute time cap

7Rds

7/5 cal bike

3 bar muscle ups (8pu)

9 burpees

CrossFit Manayunk – CrossFit

4/11/: Metcon (3 Rounds for reps)

AMRAP

Monday Funday

0-9min

10/8 Cal Bike

10 Front Squats 115/85 135/95

10 S2OH

9-12Min *REST*

12-21

10/8 Cal Bike

10 Snatch’s 115/85 135-95

10 OHS

21-24min *REST*

24-35min

10/8 Cal Bike

10 Burpees

10 Box Jump Over 24/20 30/24

**Score is Rep For Each Round**

CrossFit Manayunk – CrossFit

Metcon (3 Rounds for reps)

0-10

3 Rnds

10 HSPU

10 DB Hang Power Cleans 50/35

50 Dubs

3 Rnds

10 HSPU

10 DB S2OH 50/35

50 DUBS

10-15Min REST

15-22 Min

9-6-3

Snatch 115/75 155/95

Burpee Box Jump Over

22-27 Min REST

27-40 Min

120 Wall Balls

120 Cal Row

**Score Is Reps for each Round (3 Rounds)**

**If you finish a round then you rest the remaining Time**

**Write Time in Comments For The 3Rd round**