10/09/2019

CrossFit Manayunk – CrossFit

Metcon (No Measure)

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

The Trip (part 1) (Time)

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


10/08/2019

CrossFit Manayunk – CrossFit

Power Snatch & HSPU (6 Rounds for reps)

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

The Keys (Time)

15 rds for time (18 min cap)

5 wall balls

3 C2b Pull Ups (2 ring mu)

2 power clean 185/120 (235/160)


10/07/2019

CrossFit Manayunk – CrossFit

Warm Up #21 (No Measure)

10 minutes

10/8 cal bike

10 jumping lunges (explosive)

:30 bottom squat hold

Monday Mix #17 (Time)

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


10/05/2019

CrossFit Manayunk – CrossFit

Saturday EMOTM #12 (AMRAP – Reps)

Every 2 minutes x 10 rds

35 dubs

10 thrusters 95/65
rds completed


10/4/2019

CrossFit Manayunk – CrossFit

Red or Blue Pill (Time)

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

Red or Blue Pill (Time)

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


10/03/2019

CrossFit Manayunk – CrossFit

The Nora Jean Chipper (Time)

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)

10/02/2019

CrossFit Manayunk – CrossFit

Metcon (No Measure)

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

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

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)

Behind The Neck Jerk (1 rep max )

you will have until 26 min to complete…..if 19.4 takes full 20 minutes then you only have 6 minutes


10/01/2019

CrossFit Manayunk – CrossFit

Pull Ups & Cleans (6 Rounds for reps)

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

The Parking Space (Time)

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


09/30/2019

CrossFit Manayunk – CrossFit

Warm Up #21 (No Measure)

10 minutes

10/8 cal bike

10 jumping lunges (explosive)

:30 bottom squat hold

Monday Mix # 16 (3 Rounds for reps)

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