10/10/2019
CrossFit Manayunk – CrossFit
Metcon (No Measure)
ROMWOD /OPEN GYM
ROMWOD /OPEN GYM
Spend 20 minutes working on Handstand Push ups or Handstand walking
Drill for beginners
-around the world box drill https://youtu.be/gXV6lfMv5hE- must be in pike position lower box makes easier
-weight shift or shoulder taps from pike position on box
-kick to a partner NO Wall
-partner walking
for time 16 min cap
4 rds of
10 hang cleans 135/95
10 t2b
then 3 rds of
8 hang clean 185/120
12t2b
then 2 rds
of
6 hang clean 225/155
14 t2b
Every 3 minutes x 6 rds
15 power snatch 95/65
then max HSPU (STRICT)
scaling options
1. to ab mat
2. wall walks
3. hr push ups
15 rds for time (18 min cap)
5 wall balls
3 C2b Pull Ups (2 ring mu)
2 power clean 185/120 (235/160)
10 minutes
10/8 cal bike
10 jumping lunges (explosive)
:30 bottom squat hold
0-13 min
3 rds
100 dubs
25 t2b
12 hang clean 125/95 (185/120)
Rest 2 min
15-30 min
5 rds
25 wall balls
10 s2oh
30-42
7 rds
8 pull ups (C2B)
9 push ups (hspu)
10 burpees
Every 2 minutes x 10 rds
35 dubs
10 thrusters 95/65
rds completed
2 rds for time
12 Hang Power Cleans 160/110
21 Lateral Barbell Burpee
50 dubs
12 Push Jerks
21 Toes to Bar
50 dubs
12 hang power snatch
21 hspu
50 dubs
12 thrusters (NO JERKS)
21 c2b pullups
50 dubs
2 rds for time
12 Hang Power Cleans 160/110
21 Lateral Barbell Burpee
50 dubs
12 Push Jerks
21 Toes to Bar
50 dubs
12 hang power snatch
21 hspu
50 dubs
12 thrusters (NO JERKS)
21 c2b pullups
50 dubs
45 min cap
Rx (after each movement…2 pegboard accents or 2 rope climbs)
scaled (after each movement 10 strict pullups)
50 KB HPSN (53/35) alternating hands each five reps
40 HSPU (scaled does seated dumbbell strict press 35/25)
30 burpee MU (scaled does 50 burpees, 30 ring dips )
20 dball over shoulder (100/70)
10 squat snatch (155/105)
Spend 20 minutes working on Handstand Push ups or Handstand walking
Drill for beginners
-around the world box drill https://youtu.be/gXV6lfMv5hE- must be in pike position lower box makes easier
-weight shift or shoulder taps from pike position on box
-kick to a partner NO Wall
-partner walking
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
3 rounds of:
10 snatches (65/45 lb)
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over)
******* WE ARE CHANGING THE TIME CAP TO 20 MIN WITH 3 MIN REST INCLUDED)
you will have until 26 min to complete…..if 19.4 takes full 20 minutes then you only have 6 minutes
Every 3 minutes x 6 rds
13 c2b pull ups (6 ring mu)
then max squat cleans 185/120 (225/155)
scaling options
1. to ab mat
2. wall walks
3. hr push ups
for time (15 min cap)
50 Double Unders
25 front squats 135/95(185/120)
50 Double Unders
25 back squats
50 Double Unders
25 OHS
50 Double Unders
10 minutes
10/8 cal bike
10 jumping lunges (explosive)
:30 bottom squat hold
13 min amrap
6/3/9/6/12/9….
toes 2 bar
wall walk 1/3 (depth hspu 45 plates)
rest 2 min
15-28 min
100 dubs
25 c2b pull ups (15 bar mu)
100 dubs
25 hang power snatch 95/65 (160/110)
100 dubs
25 1 arm overhead db step overs 24/20 50/35
28-38 min
1 rep ohs
