05/20/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

for time

10 rds

30 mt climbers (l/r=1)

20 air squats

10

heavy odd object swings

05/19/2020

CrossFit Manayunk – CrossFit

Metcon (5 Rounds for reps)

5 rounds of:

1 minute of deadlifts

1 minute of push-ups

1 minute of sit ups

1 min of strict press

rest 1 min between rds

05/18/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

21-15-9:

Power Cleans

50 Double Unders After Each Round

then

50 burpees

then

21-15-9:

weighted Squats

50 Double Unders After Each Round

05/16/2020

CrossFit Manayunk – CrossFit

Metcon (No Measure)

Emotm

1 :30 plank

2. 15 sit ups

3. :30 hollow hold

4. 15 v ups

5. Rest

X 6 rds

05/15/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

Every 2 minutes x12 rds

5 no push up.burpees

5 regular burpees

10 mt climbers(l/r=1)

15 air squat jumps

* score is slowest rd

Thursday

CrossFit Manayunk – CrossFit

Metcon

A Sip of Rosé (Time)

8 Rounds

200m Run

9 Sit-ups

19 Pushups

8 DB(odd object) Hang Cleans (l/r=1)

6 Alt DB Snatch
You’ve done this before, and we are confident that you can do it again. Always stay focused and keep being courageous. Sending lots of love from your CFMY Familia!

Metcon (No Measure)

3 SETS

10 Perfect Push-Ups

1:00 Plank

-Rest 1:00 b/t Sets-

(No Measure)

05/13/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

30sec. of Plank

immediately into;

30sec. of Max running toe taps high as possible

**Continue until you reach 200 Toe Taps (L+R=2 reps)

Go immediately into;

30sec. of Plank

immediately into;

30sec. of Max jumping lunges

**Continue until you reach 100 total

Go immediately into;

30sec. of Plank

immediately into;

30sec. of Reverse Burpees

**Continue until you reach 50


05/12/2020

CrossFit Manayunk – CrossFit

Metcon (Weight)

emotm x 10

1. 14 alt db/kb/odd hang snatch

2. 10 weighted sit ups

3. 10 alt 1 arm weighted burpee to clean and press


05/11/2020

CrossFit Manayunk – CrossFit

Metcon (AMRAP – Reps)

Emotm x30

1. 7 strict push up burpees

2. 20-19-18-17-16-16-17-18-19-20 kb(or db/ odd object)swings

3. 30 dubs

05/09/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

10 thrusters

X2 line jumps over object you are doing thrusters with

20/40/30/60/40/80