01/06/2021

CrossFit Manayunk – CrossFit

()

Russia came to clean up Annie (Time)

50-40-30-20-10

Double Unders

AbMat Sit-Ups

Russian KB Swings 53/35

5-4-3-2-1 Squat Cleans @80%
Take 10 minutes to hit 80% before starting

01/05/2021

CrossFit Manayunk – CrossFit

Metcon (10 Rounds for reps)

10 Rounds:

1min. of max rep floor Press/bench press (135/75)

immediately into;

1min. of max cal on the rower/bike

2min. Rest

01/04/2021

CrossFit Manayunk – CrossFit

Monday Mix #1 (AMRAP – Reps)

0-4 minutes complete 150 dubs(300 singles)

4-14 build to max hang power snatch

14-18 min 150 dubs (300 singles)

18 -28 min build to max hang power clean

28-32 min 150 dubs (300 singles)

32-42 amrap

50 burpees

50 russian kb swings 50/35(70/50)

max strict pull ups(strict c2B)

*score is total weight + reps in amarp (minus any dubs(x3) not completed

example (100 snatch + 150 clean + 120 reps in amrap) dubs 150/145/150 (15 rep penalty) =370-15=355

12/31

CrossFit Manayunk – CrossFit

Metcon (No Measure)

Every 60sec. For 3 Rounds:

5 Burpees

5 Air Squats

5 v ups

Immediately into;

Every 60sec. For 3 Rounds:

6 Burpees

6 Air Squats

6 v ups

Immediately into;

Every 60sec. For 3 Rounds:

7 Burpees

7 Air Squats

7 v ups

*Keep Adding 1 Rep Every 3 Rounds Until You Eventually Fail

If you fail before 21 min start over at 5 then continue back ups

12/30

CrossFit Manayunk – CrossFit

Metcon (Time)

75 Rounds Of:

1 Burpee

2 Air Squats

3 Push-Ups

4 Lunges(l/r=2)

12/29

CrossFit Manayunk – CrossFit

Metcon (Time)

30sec. of Plank

immediately into;

30sec. of Max Toe Taps (To a 12″ Height)

**Continue until you reach 200 Toe Taps (L+R=2 reps)

Go immediately into;

30sec. of Plank

immediately into;

30sec. of Max Squat Jacks

**Continue until you reach 100 Squat Jacks

12/28

CrossFit Manayunk – CrossFit

Metcon (Time)

Foe time

100 Shoulder Taps (L+R=2)

10 Wall Walks

100 Elevated Glute Bridges

10 Wall Walks

100 Lateral Lunges (L+R=1)

10 Wall Walks

12/26

CrossFit Manayunk – CrossFit

Need a chair (Time)

For Time:

50-40-30-20-10

Feet Elevated Dips Off The Floor

Split Lunges Off The Chair (L+R=2)**

Feet Elevated Sit-Ups (Feet on chair)

** On the Split Squats there is a 30X0 Tempo! (3 seconds down, 0sec at the bottom, explode up, 0sec. at the top, 3 sec. back down)

12/24

CrossFit Manayunk – CrossFit

Metcon (Time)

10 Burpees

10 Burpees

20 Lateral Lunges (L+R=2)

10 Burpees

20 Lateral Lunges

40 Sit-Ups

10 Burpees

20 Lateral Lunges

40 Sit-Ups

60sec. Plank

80 Russian Twists (L+R=1)

10 Burpees

20 Lateral Lunges

40 Sit-Ups

60sec. Plank

80 Russian Twists

120 Reverse Lunges (L+R=2)

12/23

CrossFit Manayunk – CrossFit

Metcon (Time)

2 Rounds For Time and Quality:

50 Elevated Heel Air Squats

50 Table Pull-Ups or rows

50 Seated Knee To Chest (controlled)

50 Glute Bridges(2 sec squeeze at top of each)

50 2 second down sumo squats

50 Chair Dips