09/28/2019

CrossFit Manayunk – CrossFit

Saturday EMOTM #11 (AMRAP – Rounds)

1. 15 med ball cleans

2. 10 back squats 185/120

3. 40 dubs

x 10 rds
only count full completed rds

pefect would be 10

09/27/2019

CrossFit Manayunk – CrossFit

Michael Cole (Time)

For time

10 toes 2 bar

1 power clean+10 jerks 185/125

10 burpees

2 power clean + 9 jerks

10 toes 2 bar

3 power clean+8 jerks

10 burpees

4 power clean+7 jerks

10 toes 2 bar

5 power cleans+6 jerks

10 burpees

6 power clean+ 5 jerks

10 toes 2 bar

7 power cleans+4 jerks

10 burpees

8 power cleans +3 jerks

10 toes 2 bar

9 power cleans + 2 jerks

10burpees

10 power cleans+ 1 jerk

10 toes 2 bar
Compare to 9/28/18

09/26/2019

CrossFit Manayunk – CrossFit

Metcon (No Measure)

Warm up

500 m row

10 PVC pass throughs

10 around the world left

10 around the world right

10 good mornings

3 rounds

15 sit ups

10 air squats

5 scap push ups

1x

10 groiners

10 kip starts

10 shoulder taps (high plank position, tap left shoulder, right shoulder = 1)

Straight into a minimum of 30 sec downward dog hold

Brick Hous No “E” (Time)

400 m run w med ball cash in

2 rounds

20 reps each

-med ball air squats (hold med ball at chest)

-OH Med ball lunge (1 step = 1 rep)

-med ball pull ups (med ball between feet) sub = med ball wall slams, 10 each side

-med ball sit ups (ball must tap front of you and behind you = 1)

-Med ball cleans

-Med ball KTE (ball is held in between feet, raise knees to elbows, kipping allowed) sub raise med ball with feet as high as comfortable)

-Med ball slams

-Med ball deficit push ups (ball under feet. Toes pointed onto ball, not flat against)

-Med ball burpee (balance on ball in plank position, chest touches ball instead of ground then ball must come over head on way up to finish movement) be careful with these as ball gets slippery!!

-Wall balls

09/25/2019

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 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Front Squat (1 rep max )

you will have until 24 minutes to cpmplete

09/24/2019

CrossFit Manayunk – CrossFit

Deads & HSPU (6 Rounds for reps)

Every 3 minutes x 6 rds

15 deadlifts 225/155(315/205)

then max hspu (depth 45 plates)
scaling options

1. to ab mat

2. wall walks

3. hr push ups

The Letter (AMRAP – Rounds and Reps)

13 min amrap

10 back squats 155/105(205/130) ****from floor

15 t2b


09/23/2019

CrossFit Manayunk – CrossFit

Warm Up #21 (No Measure)

10 minutes

10/8 cal bike

10 jumping lunges (explosive)

:30 bottom squat hold

Monday Mix #15 (3 Rounds for time)

For time (0-13)

12-9-6-3

Hang clean and jerk 155/105 (185/120)

C2B pull ups (6/5/4/3 ring mu)

Rest 2 min

For time(15-30)

7 rds

3 squat snatch

40 dubs

Rest 2 min

For time (32-45)

Karen

09/21/2019

CrossFit Manayunk – CrossFit

Saturday EMOTM#8 (10 Rounds for time)

Every 4 minutes x 10 rds

completes 15/12 calrow

10 burpee box jump overs

10 pull ups

09/20/2019

CrossFit Manayunk – CrossFit

Doubled Dip the Chip(chipper) (Time)

for time (40 min cap)

30 wall balls

30 burpees

30 thrusters 135/95

25 burpees

30 double db hang squat cleans 50/35

20 burpees

30 s2oh 185/125

15 burpees

30 deadlifts 225/155

10 burpees

3 squat cleans 255/180

5 burpees
compare to 1/11/2019

09/19/2019

CrossFit Manayunk – CrossFit

Metcon (3 Rounds for time)

3×20/15 cal row rest as needed

Ernie (Time)

for time

50-40-30-20-10

Dubs

Sit Ups

Box Jump Overs (24″/20″)

Hang Cleans (75lb/55lb)

09/18/2019

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 Limo (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

2 Barbell Complexes 135/95 (185/120)

8 Chest-to-Bar Pull-Ups

24 Double-Unders

From 15:01-23:00, establish:

1 rep Back Squat from rack

*1 barbell complex comprises of:

1 Power Clean

1 Hang Squat Clean

1 front squat

1 Push Jerk

Back Squat (1 rep max )