07/02/2020

CrossFit Manayunk – CrossFit

ABS Home Fun (AMRAP – Rounds)

A. emotm for 20 minutes

evens- 10 jumping lunges(L/R=1)

odds- 20 hello dollies(perfect hollow)

B. emotm for 20 minutes

evens- :30 hip bridge hold

odds- 12(total) 2 handed alt V ups

https://www.youtube.com/watch?v=RDKt5lXJnEs
rest 5 min between

07/01/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

50 Single Arm Alternating thrusters

100 Double-Unders/line jumps

50 burpees

100 Double-Unders

50 Single Arm Alternating thrusters

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

06/29/2020

CrossFit Manayunk – CrossFit

Metcon (10 Rounds for reps)

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)

06/27/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

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

06/26/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

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

06/25/2020

CrossFit Manayunk – CrossFit

Metcon (No Measure)

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

06/24/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

50 Rounds

1 Burpee

2 sump stance Air Squats

3 Push-Ups

4 Lunges

06/23/2020

CrossFit Manayunk – CrossFit

Metcon (5 Rounds for reps)

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!

06/22/2020

CrossFit Manayunk – CrossFit

Metcon (AMRAP – Reps)

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

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