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
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
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)
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
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
1min. of Elevated Curtsy Lunges (right)
1min. of Single Leg Glute Bridges (right)
1min. of Elevated Curtsy Lunges (left)
1min. of Single Leg Glute Bridges
(Left)
1 min wall sit
1min. of REST
**Use a 40X0 Tempo
x 5 rds all for quality not quantity
50 Rounds
1 Burpee
2 sump stance Air Squats
3 Push-Ups
4 Lunges
5 Rounds:
Min. 1) 1 Arm Up Downs
Min. 2) Russian Twists (L+R=1)
Min. 3) Chair Dips
Min. 4) Squat + Cross Crunch(bring knee to elbow alternating)
Min. 5) Jumping Jacks/DUbs
Min. 6) REST!
with a 22 min running clock for max reps
every 2 minutes
buy in 15 burpees then max reps of
1. alt 1 arm snatch
2. anchored sit ups
3. alt 1 arm thrusters
4. dubs or line jumps
5. weighted goblet squats
6. 2 min rest
buy in 125 feet elevated frog pumps
then accumulate 7 minute glute bridge. each break 3 burpees
100 dubs/line jumps
90 russian twist (l/r=1)
80 crunches(not full sit ups)
70 up downs
60 dips
50 table pull ups
40 alt crab kicks (l/r=1)
30 burpees
200 meter lunge walk or continues walkiing lunges for 5 minutes
