3/26

CrossFit Manayunk – CrossFit

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here

3/25/21

CrossFit Manayunk – CrossFit

Front Squat (2×1 @97 )

Metcon (AMRAP – Reps)

Amrap 15 min

7 Cal Assaultbike

3 hang pwr clean

7 wb

3 jerks 135/95

3/24/21

CrossFit Manayunk – CrossFit

Jerk [ from rack ] (3×1 @93%)

Metcon (Time)

13 minutes to get as far as possible

50-40-30-20-10

Dubs

Sit-ups

Straight into….

10-20-30-40-50

Russian KB swing 50/35 (70/50)

Pull ups

RX+ (Bar muscle ups)

[4/8/12/16/20]

03/23/21

CrossFit Manayunk – CrossFit

Squat Clean (8×2 @70%)

No touch and go

Metcon (AMRAP – Reps)

15 min AMRAP

10 Db Floor press 50/35 (bench 70/50)

250m row

15 Wb

100m run

3/22

CrossFit Manayunk – CrossFit

Emon (AMRAP – Reps)

10 rds for max reps each movement . Change movement each minute

EMON

1) Max Thrusters 115/80

2) 200 m run

3) Max Hang Power Snatch

4) Max T2B

**Score Is Reps, Run counts as 1 rep**
Example

0-1min thrusters

1-2 Min run

2-3 Min HPS

3-4 Min T2B

4-5 Min thrusters

….

3/19

CrossFit Manayunk – CrossFit

Crossfit Games Open 21.2 RX (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 35-lb. dumbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here

3/18

CrossFit Manayunk – CrossFit

Front Squat (4×1@95%)

TIME: Metcon (Time)

For Time….+EMON

21-15-9-6-3

SINGLE DB OHS 50/35

C2B (1/2 MU 10/7/5/3/1)

*EMON STARTING AT 0 COMPLETE 3 BURPEES*

** MUST DO EQUAL AMOUT ON EACH ARM FOR THE DB OHS, Example complete 10 on your right arm and 11 on your left but when you get to set 15 you must start using your right**

18Min Time Cap

3/17

CrossFit Manayunk – CrossFit

Jerk [ from rack ] (4×1@ 90%)

This is heavy, take your Time

Metcon (AMRAP – Reps)

Score For Reps 16min

WOD on Whiteboard!!!

3//16

CrossFit Manayunk – CrossFit

Power Clean (6×2@90%)

Time: Metcon (Time)

???????

See Whiteboard 🙂

3/15

CrossFit Manayunk – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

0-12

AMRAP

150 WALL BALLS

90 Dubs

15 BMU(Scale is 30 Pull Ups)

*restart if finish the round prior to time*

REST 3 mins

15-24

70 HANG POWER CLEANS 135/95 155/105

70 Dubs

REST 3 mins

27-FInish

50 DUBS

50 S2OH 135/95 155/105

50 DUBS

50 Burpees over bar

**SCORE IS REPS**