07/27/2019

CrossFit Manayunk – CrossFit

Saturday EMOTM #2 (AMRAP – Reps)

40 min

1. 20 total russian twist L/R=2

2. 100 m run

3. 15 toes 2 bar

4. 50 dubs

****total reps 860*****

07/26/2019

CrossFit Manayunk – CrossFit

Mrs. Zanfino (Time)

for time(40 min cap)

1-10 hang clean and jerk 205/145

22 dubs

12 push ups (4 hspu)

2 strict pull ups(strict c2b)


07/18/2019

CrossFit Manayunk – CrossFit

Strict Press (7×1 @ 83% )

******Seated ******

New position from rack at dead stop at nose height.

slow as possible on the negative goal is 3+ seconds

Banded Pistol Squats (5 x 5 feel out movement )

Band set up like push up set up at butt height

The Pen (Time)

10 rds for time (15 min cap)

1 squat snatch 135/95

3 wall walks (6 depth hspu 45lb plates)

6 pull ups (3 ring mu)


07/24/2019

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 (3×5@ 88% )

The Truth (Time)

10 rds for time (15 min cap)

3 power cleans 155/105(225/155)

6 hr push ups (3 hspu)

3 burpees


07/23/2019

CrossFit Manayunk – CrossFit

Clean and T2B

14 min emotm

Evens 1 power clean

Odds 15 T2B
80@%

Moving to floor

Goal with t2b continue to try and get all reps

The Note (Time)

For time

4 rds

30 alt db snatch 50/35

400 m run (25/20 Cal bike)!


07/32/2019

CrossFit Manayunk – CrossFit

Warm Up # 23 (No Measure)

10 min

10/8 cals bike 80% effort

5 burpee tuck jumps

3 wall walks

Monday Mix #8 (4 Rounds for reps)

0-7 min amrap

10 deadlift 225/155(275/185)

15 push ups (10 hspu)

Rest 3 min

10-17 amrap

10 hang cleans 135/95(185/120)

10 pull ups(4 ring mu)

Rest 3 min

20-27 amrap

100 dubs

Then max burpees

27-37 min 1 rep max power snatch must be power

07/20/2019

CrossFit Manayunk – CrossFit

Saturday EMOTM # 1 (AMRAP – Reps)

40 min

1. 15 sit ups(ghd)

2. 15 push ups (10 hspu)

3. 15 Russian swings 50/35(70/50)

4. rest

*all reps completed equals 450

07/19/2019

CrossFit Manayunk – CrossFit

CFMY Bodyweight Beat down (Time)

100 air squats

90 sit ups

80 prisoner lunges(total)

70 burpees

60 V-Ups

50 push Ups

400 meter run

3 minute plank hold(any breaks during plank stop and do 10 burpees)

20 Box jump overs(hspu)

100 dubs

07/18/2019

CrossFit Manayunk – CrossFit

Strict Press (8×1 @ 80% )

******Seated ******

New position from rack at dead stop at nose height.

slow as possible on the negative goal is 3+ seconds

Pistol Squat From Standing on Box (5 x 5 feel out movement )

only tap heel on ground as to not push off higher the box the easier it will be

The Busboy (Time)

for time (15 min cap)

6 Rounds for time

6 Deadlift 255/185 (315/225)

9 Box Jump Overs 24/20

12 T2B


07/17/2019

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 (4×5 @ 85% )

The Chinese Restaurant (AMRAP – Rounds and Reps)

12 min amrap

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

15 push ups (7 hspu)

10 pull ups ( 4 ring mu)