06/12/2019

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 Waves # 4 (6 Rounds for weight)

6 Reps @ 72%

3 Reps @ 77%

6 Reps @ 74%

3 Reps @ 81%

6 Reps @ 76%

3 Reps @ 86%
rest 2 minutes between sets

190413 (Time)

5 rds for time (14 min cap)

9 deadlifts 135/95

5 squat cleans

3 thrusters

06/11/2019

CrossFit Manayunk – CrossFit

Clycling/Grip

20 min emotm

even-5 hang power cleans

odd- 10 toes 2 bar
50%

Cleans must be UB

post in comments how t2b went goal through this progress is to get them to be UB as well!

The Metro Theatre (Time)

For time (13 min cap)

7 rds

100 m run

10 db alt hang squat snatch 50/35(scale to power sntach )

10 burpees


06 /10/2019

CrossFit Manayunk – CrossFit

War up # 22 (No Measure)

10 minutes

30 band pull a parts

15 hanging kips

30 dubs

Monday Mix #2 (AMRAP – Reps)

10 rds for max reps

every minute on the minute

1 Max Floor Press 155/105 (225/155 full bench)

2 200 m run

3 Max t2B

4 200 m run

06/08/2019

CrossFit Manayunk – CrossFit

Core # 15 (Time)

for time

accumulate as needed

2 min l sit hold (scale to tuck)

3 minutes in hollow hold

4 min wall sit

5 minutes in plank

* each break do 3 burpees

06/07/2019

CrossFit Manayunk – CrossFit

The Paragon Theatre (Time)

5 Rounds for Time(40 min cap)

100 meter Run

15 db power cleans 50/35

20 Kettlebell Swings russian (53/35 lb) (70/50)

30 reps of

Round 1: Push-Ups( 20 hspu)

Round 2: hang clean & jerk 135/95

Round 3: Pull-Ups (15 ring MU)

Round 4: hang snatch

Round 5: Burpees


06/06/2019

CrossFit Manayunk – CrossFit

Metcon (Weight)

Front Foot Elevated split squat( Back Rack)

Hammer Curls

Side Lat Raises

Push Ups (scale db floor press)
8×8 per exercise with exactly :30 rest between sets

move directly into the next movement so have everything set up to start

Add weights into comments sections

Burner # 9 (Time)

for time (6 min cap)

50-40-30-20-10

dubs

6 hang clean and jerk 135/95 (185/120)

06/05/2019

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 Waves # 3 (6 Rounds for weight)

6 Reps @ 70%

3 Reps @ 75%

6 Reps @ 70%

3 Reps @ 79%

6 Reps @ 72%

3 Reps @ 84%
rest 2 minutes between sets

The Former Yugosavia (AMRAP – Reps)

12 min amrap

7 toes 2 bar

5 front squats

7 t2b

5 S2OH

2 rds @ 95/65

2 rds @ 135/95

2 rds @ 155/105

2 rds @ 185/120

max rds @ 225/155
24 reps per rd or 48 per weighht



06/04/2019

CrossFit Manayunk – CrossFit

Front Squat (1 rep max )

Bodysuit Man (Time)

for time (13 min cap)

50 S2OH 135/95(155/105)

50 toes 2 bar

* must switch movement on each break (so if i do a set of 5 S2OH i must move to T2B and do a set after that must switch back to S2OH until one movement is complete so the goal here is large sets )


06 /03/2019

CrossFit Manayunk – CrossFit

Warm Up #21 (No Measure)

10 minutes

10/8 cal bike

10 jumping lunges (explosive)

:30 bottom squat hold

Monday Mix #1 (AMRAP – Reps)

0-4 minutes complete 150 dubs(300 singles)

4-14 build to max hang power snatch

14-18 min 150 dubs (300 singles)

18 -28 min build to max hang power clean

28-32 min 150 dubs (300 singles)

32-42 amrap

50 burpees

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

max strict pull ups(c2B)

*score is total weight + reps in amarp (minus any dubs(x3) not completed

example (100 snatch + 150 clean + 120 reps in amrap) dubs 150/145/150 (15 rep penalty) =370-15=355

06/01/2019

CrossFit Manayunk – CrossFit

Core #14 (AMRAP – Reps)

emotm 30 minutes

1. 10 v ups(ghd)

2. 10 no push ups burpees (perfect plank position)

3. 10 toes 2 bar