4/8

CrossFit Manayunk – CrossFit

4/8

Floor/Bench Press -5×10 @60%

Dumbbell Floor Press-4×10 25/35/50lbs

Assisted/Strict Pull Ups -3×10

Dumbbell Bicep curls 4×15 (L+R=1)

Bench/floor Plate press 3×10

**Enter floor/Bench press Weight**

Metcon (Time)

250/175 Bike Cals For Time

4/7

CrossFit Manayunk – CrossFit

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
30 Min Cap

*Shoulder Press is a Strict Press** No Push**

Frank Reich (AMRAP – Rounds and Reps)

11 min amrap

9 toes 2 bar

8 alt db snatches

7 burpees over db

100 m run

4/6/21

CrossFit Manayunk – CrossFit

Squat Clean (6×1 @80%)

Pre K Fran (Time)

for time (3 min cap)

9-6-3

thrusters 115/80

pull ups

No wine, no shower.. (AMRAP – Reps)

12 min amrap

8/8, 10/10, 12/12………

wall balls

toes 2 bar

*any drop on wall balls complete 5 burpees

4/2/21

CrossFit Manayunk – CrossFit

Metcon (AMRAP – Reps)

40 Min AMRAP

60 Wall Balls

60 Dubs

50 Deadlifts 115/75 (135/95)

50 Dubs

40 T2B

40 Dubs

30 Pull Up (C2B)

30 Dubs

20 Power Clean 115/75 (135/95)

20 Jerks 115/75 (135/95)

20 Dubs

10 Snatches 115/75 (135/95)

10 OHS 115/75 (135/95)

10 Burpees to Target

75 Dubs

** if you finish restart at the Top with Wall Balls**

Everyone is working for 40 Mins

4/1

CrossFit Manayunk – CrossFit

Front Squat (1 Rep Max)

Metcon (AMRAP – Reps)

AMRAP (15min Cap)

20 American KB swings 1 HSPU

19 American KB Swings 2 HSPU

18 American KB swings 3 HSPU

….Continue this pattern until

1 American KB swing 20 HSPU

*KB weight 53/35 * RX+ Strict HSPU*Scale HRPU*

3/31

CrossFit Manayunk – CrossFit

Metcon (AMRAP – Reps)

DD ESPECIAL!!

AMRAP

0-7 AMRAP “DT” 75/55 (rx 95/65)

12 Deadlifts

9 H and Cleans

6 Jerks

Rest 3 Mins

10-17min

AMRAP

3 T2B

3 Pull Ups (Rx C2B) (rx+ 1 BMU)

1 Power Snatch 95/65 Rx 135/95

Rest 3 Mins

20-28min

AMRAP

15/12 Bike Cals

16 Wall Balls.

28-33min

Max BAR FACE BURPEE OVER BAR

3/30

CrossFit Manayunk – CrossFit

Squat Clean (7×2 @75%)

Must Reset Each Rep, No Touch & Go

Metcon (Time)

Time (18min )

Check The Whiteboard 😃

Weight- Scale 135/95 RX 155/105

3/29

CrossFit Manayunk – CrossFit

Metcon (Time)

For Time + Emon

60 Thrusters 95/65

50 Hang Power Cleans 135/95

40 DeadLifts 155/125

EMON- starting at Zero Compete 3 Burpees

RX+ = Complete Bar face Burpees over Bar