10/09/2018

CrossFit Manayunk – CrossFit

Back Squat (3*3 @ 95%)

if that is lower then you did last week continue to move up 10-15lbs

Metcon (4 Rounds for reps)

In between squats perform

4 x 3 seated box jumps high as possible


Sidra Holland (Time)

5 rds for time (15 min cap)

15 burpees

12 deadlifts 135/95

9 hang cleans

6 jerks

10/08/2018

CrossFit Manayunk – CrossFit

Hang Power Clean (Emotm x 10 minutes 7 reps )

Beth Luchner (Time)

for time-(16 min cap)

4 rds for time

70 dubs

30 db power cleans

25 push ups on db
Retest from 6/11/2018

Day 13

CrossFit Manayunk – Manayunk Barbell

Weightlifting

Snatch (70%x1, 75%x1, 80%x1, 80%x1, 80%x1)

80% may be raised if feeling good

Clean and Jerk (70%x1, 75%x1, 80%x1, 80%x1, 80%x1)

80% may be raised if feeling good

Front Squat (75% 3*3)

Good Mornings (3*5)

Metcon

DB Curl (3*10)

2000 m row (Time)

10/05/2018

CrossFit Manayunk – CrossFit

Sid Farkus (Time)

for time(40 min cap)

400 m farmers carry

5 rds of

10 thruster 155/105

10 burpees

4 rds of

10 hang cleans 185/120

10 burpees

3 rds of

10 front squats 225/145

10 burpees

2 rds of

10 deadlifts 315/205

10 burpees

400 m run


10/04/2018

CrossFit Manayunk – CrossFit

FBB #6

4 rds

:30 sec pull up hold

1 min walking lunge (weighted if possible with db to the side)

15/15 windshield wipers

14 alternating bottoms up kb press
30 minutes


Shinsuke Nakamura (Time)

10 rds for time (20 min cap)

7 DB power cleans

14 db squats

21 dubs
retest from 1/18/2018

10/02/2018

CrossFit Manayunk – CrossFit

Back Squat (4*4 @ 90%)

if that is lower then you did last week continue to move up 10-15lbs

Metcon (4 Rounds for reps)

In between squats perform

4 x 3 seated box jumps high as possible

Scott Drake (Time)

7 rds for time (14 min cap)

5-4-3

deadlift 185/125

hang clean

jerk

10/01/2018

CrossFit Manayunk – CrossFit

Squat Clean (1 rep max )

must complete 5 burpees before ANY attempt


Steven Snell (Time)

for time(14 min cap)

50 dubs

50 empty barbell curls

50 dubs

50 push ups

50 dubs

50 empty barbell strict press

50 dubs

09/29/2018

CrossFit Manayunk – CrossFit

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*