09/05/2019

CrossFit Manayunk – CrossFit

Warm-up (No Measure)

Warmup

1 Round straight through

2 min bike 50% effort

2 min various free choice shoulder warmup

1 min bike 75% effort

20 straight leg situps

30 seconds bike 90% effort

Metcon (No Measure)

Spend 20 minutes working on:

*in this order

kicking up to the wall

holding handstand

hspu

strict hspu

handstand walking
if you are proficent at on emove to the next movement

Coachie Swedes Burnout (AMRAP – Rounds and Reps)

WOD – 20 min amrap

1 Dead lift 185/125

1 Squat Clean 185/125

1 Front Squat 185/125

4 Bar facing burpee jump overs

4 DB OH Lunges 35/25

4 DB Shoulder press 35/25

WOD part 2

At 20 min mark, complete

300 dubs for time

300 Dubs (Time)

300 dubs

09/04/2019

CrossFit Manayunk – CrossFit

Open Prep #1 (AMRAP – Reps)

Every 2 minutes x 20 minutes

10 c2b (5 ring mu)

10 ohs 135/95 (155/105)

()

The New Friend (AMRAP – Rounds and Reps)

15 min amrap

12 wall balls

8 burpees over barbell

4 squat cleans 185/120 (225/155)

09/03/2019

CrossFit Manayunk – CrossFit

Power Clean (1 rep max)

The Boyfriend (Time)

For time (13 min cap)

30-20-10

Hang snatch

Push Up *2 (hspu)

135/95-155/195-185/120

09/02/2019

CrossFit Manayunk – CrossFit

At Home Endurance (AMRAP – Rounds)

25 Min AMRAP

10 Push Ups

20 Jumping Lunges (l/r=2)

30 mountain climbers

40 Russian Twists

50 air squats

60 second plank

08/31/2019

CrossFit Manayunk – CrossFit

Saturday EMOTM#7 (40 Rounds for time)

*Every 2 minutes x 20 rds

1. 10 burpee box jump overs+10 thrusters 95/65

2. 10 t2b+10 burpees over barbell

08/30/2018

CrossFit Manayunk – CrossFit

3&4palooza (2 Rounds for time)

Complete 3 rds at each weight 20 min time cap

Round 1 – 95, 65lb

Round 2 – 135, 95lb

Round 3 – 155, 105lb

Round 4 – 185, 130lb

Round 5 – 205, 145lb

Rest 2 minutes then

150 wall balls

75 T2b

*Broken up however you want

08/29/2019

CrossFit Manayunk – CrossFit

Warm-up (No Measure)

1 minute row

30 sec pigeon stretch each side

30 PVC passthroughs (straight + alt each side)

10 banded good mornings

10/side DB overhead press

Strict Press (4×1 @ 96% )

Standing

Banded Front Level Drill (5×5)

SHut Up Meg (Time)

400m run

80 dubs

400m run

60 deadlifts (135/95) (185/120)

400m run

40 pullups (20 bar mu)

400m run

20 clean and jerks (135/95)


08/28/2019

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 (New 1 rep max )

The Fix Up (Time)

3 rds for time (14 min cap)

50 1 db goblet squats 50/35 (70/50)

20 t2b

10 hang power cleans 155/105 (205/125)


08/27/2019

CrossFit Manayunk – CrossFit

Clean and T2B (3x 1 )

3x

1 power clean @96% then a max set of Unbroken T2B

T2B must be UB and with perfect kipping rhythm (NO DOUBLE KIPPING OR LOOP AND SWOOP)

T2B #3 (3 Rounds for reps)

3 max sets

Comedians in Cars Getting Coffee (Time)

For time (14 min cap)

5 rds

20 alt hang split snatch

15 burpees over db

10 c2b (5 ring mu) scale to jumping c2b

08/26/2019

CrossFit Manayunk – CrossFit

Warm Up #21 (No Measure)

10 minutes

10/8 cal bike

10 jumping lunges (explosive)

:30 bottom squat hold

Monday Mix # 12 (3 Rounds for reps)

8 min amrap

3 hang power snatch 75/55

3 ohs

35 dubs

6/6/9/9….(may not combine)

rest 2 min

15 min amrap

30 back squat 185/120

30 t2b

30 BS

60 Hr push ups (30 strict hspu)

30 back squat

30 c2b (15 ring mu)

rest 2 min

13 min amrap

5 wall balls

3 burpee boxjump overs 30/24

1 power clean 185/120( 235/160)