06/06/2019

CrossFit Manayunk – CrossFit

Metcon (Weight)

Front Foot Elevated split squat( Back Rack)

Hammer Curls

Side Lat Raises

Push Ups (scale db floor press)
8×8 per exercise with exactly :30 rest between sets

move directly into the next movement so have everything set up to start

Add weights into comments sections

Burner # 9 (Time)

for time (6 min cap)

50-40-30-20-10

dubs

6 hang clean and jerk 135/95 (185/120)

06/05/2019

CrossFit Manayunk – CrossFit

Back Squat Warm Up # 1 (No Measure)

1 time through

Toes 2 wall stretch 1 minute each side

Plate Squat x 1 minute

Squat Sit to Reach x 20

Groiners x 20 (10 per leg)

Quadruped Hydrants x 10 per leg, per direction

Cossack Squats x 20 (10 per leg)

Duck Walk x 20-40 steps (bodyweight or with weight overhead or in front)

Back Squat Waves # 3 (6 Rounds for weight)

6 Reps @ 70%

3 Reps @ 75%

6 Reps @ 70%

3 Reps @ 79%

6 Reps @ 72%

3 Reps @ 84%
rest 2 minutes between sets

The Former Yugosavia (AMRAP – Reps)

12 min amrap

7 toes 2 bar

5 front squats

7 t2b

5 S2OH

2 rds @ 95/65

2 rds @ 135/95

2 rds @ 155/105

2 rds @ 185/120

max rds @ 225/155
24 reps per rd or 48 per weighht



06/04/2019

CrossFit Manayunk – CrossFit

Front Squat (1 rep max )

Bodysuit Man (Time)

for time (13 min cap)

50 S2OH 135/95(155/105)

50 toes 2 bar

* must switch movement on each break (so if i do a set of 5 S2OH i must move to T2B and do a set after that must switch back to S2OH until one movement is complete so the goal here is large sets )


06 /03/2019

CrossFit Manayunk – CrossFit

Warm Up #21 (No Measure)

10 minutes

10/8 cal bike

10 jumping lunges (explosive)

:30 bottom squat hold

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(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

06/01/2019

CrossFit Manayunk – CrossFit

Core #14 (AMRAP – Reps)

emotm 30 minutes

1. 10 v ups(ghd)

2. 10 no push ups burpees (perfect plank position)

3. 10 toes 2 bar

05/31/2019

CrossFit Manayunk – CrossFit

Colemans Department Store (Time)

for time

50 thursters (empty barbell)

40 OHS 95/65

30 hang power snatch 135/95

20 hang power cleans 185/120

10 squat cleans 225/155

*each break do 3 burpees

05/30/2019

CrossFit Manayunk – CrossFit

Metcon (Weight)

Seated Arnold Press

overhead db tri extension

landmine barbell row

200 total lunge steps (controlled negative) weighted this week if possible
8×8 per exercise with exactly :30 rest between sets

move directly into the next movement so have everything set up to start

Add weights into comments sections

Burner # 8 (Time)

for time (6 min cap)

4 rds for time

3 power cleans 185/120(225/155)

7 burpees

11 toes 2 bar

05/29/2019

CrossFit Manayunk – CrossFit

Back Squat Warm Up # 1 (No Measure)

1 time through

Toes 2 wall stretch 1 minute each side

Plate Squat x 1 minute

Squat Sit to Reach x 20

Groiners x 20 (10 per leg)

Quadruped Hydrants x 10 per leg, per direction

Cossack Squats x 20 (10 per leg)

Duck Walk x 20-40 steps (bodyweight or with weight overhead or in front)

Back Squat Waves #2 (6 Rounds for weight)

6 Reps @ 67%

3 Reps @ 72%

6 Reps @ 67%

3 Reps @ 77%

6 Reps @ 67%

3 Reps @ 82%
rest 2 minutes between sets

Commando 450 (3 Rounds for reps)

AMRAP 3:

15 Burpees

15 Hang power cleans 135/95(155/105)

rest 2 minutes

AMRAP 3:

15 Burpees

15 ohs S2OH

Rest 2 minutes

AMRAP 3:

15 Burpees

15 snatch


05/28/2019

CrossFit Manayunk – CrossFit

Warm Up # 20 (bands all here) (No Measure)

3 rds

Band Front rack stretch :30 each side https://youtu.be/IYXQeI6jmtc

Banded ankle dorsiflexion :30 each side https://youtu.be/ILSbK8RnGdI

15 goblet squats then :30 sec bottom squat hold

Front Squat (6*2 @ 80%%)

test next week just flush legs from murph

Metcon (No Measure)

Handstand 90 degree Hover

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

05/27/2019

CrossFit Manayunk – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here