01/06/2021
CrossFit Manayunk – CrossFit
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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
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
10 Rounds:
1min. of max rep floor Press/bench press (135/75)
immediately into;
1min. of max cal on the rower/bike
2min. Rest
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
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
75 Rounds Of:
1 Burpee
2 Air Squats
3 Push-Ups
4 Lunges(l/r=2)
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
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
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)
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)
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
