Category: W.O.D.

CrossFit Manayunk – CrossFit

Conditioning cleans part 2 (7*1 @92%)

Every 2 minutes for 14 minutes

Complete 12 burpees + 1 squat clean @
If you need to take a Rd off do NOT count it in your rep scheme and do NOT make it up

Nana (AMRAP – Rounds and Reps)

13 min amrap

5 power cleans 205/135

10 toes 2 bar

25 dubs
Who was she related to for a free jerky bar?

CrossFit Manayunk – CrossFit

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

CrossFit Manayunk – CrossFit

Peggy (Time)

for time

400 m db farmers carry

40 db deadlifts

40 db power cleans

40 db jerks

40 db squats

400 m run

*each break on db on farmers carry stop and do 10 air squats for each break once inside stop and do 1 squat clean @ 185/125(squat snatch)
What doe she call Elaine for a free backyard beans coffee

CrossFit Manayunk – CrossFit

FBB # 2

For Quality (30 minutes)

5 rds

:30 double kb front rack hold

:30 double kb oh hold

5 strict chin ups with controlled negative(l-sit if possible)

20/15 cal bike sprint

Ping (AMRAP – Reps)

7 min amrap

3/3/6/6/9/9

burpees

s2oh 185/120
who was he?

for a free stark

CrossFit Manayunk – CrossFit

Jerk [ from rack ] (7*2@ last weight before max of floor press)

Add 15-20lbs

Metcon (4 Rounds for reps)

Skill work

4 x max set strict t2b or leg raises

Noreen (Time)

For time ( 15min cap)

Hang cluster

10 Reps @ 155/105

8 Reps @ 185/135

6 Reps @ 205/145

4 Reps @ 225/155

2 Reps @ 245/165

*in between each weight complete 50 dubs (4 sets)
who did she date for a free stark

CrossFit Manayunk – CrossFit

Back Squat (4*10 @ 285/195)

Metcon (4 Rounds for reps)

In between squats perform

4 x 10 strict pull ups

or 4 x 3 strict ring mu
sub 4 x 4 ju mp to chin over bar with slow controlled negative

Jim Schwartz (Time)

4 rds for time (14 min cap)

5 hang power snatch 155/105

10 burpee box jump overs 30/24

Loop #1
retest from 4/17/2018

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

Happy Labor Day

CrossFit Manayunk – CrossFit

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

CrossFit Manayunk – CrossFit

Mrs. Zanfino (Time)

for time(40 min cap)

1-10 hang clean and jerk 205/145

22 dubs

12 push ups (4 hspu)

2 strict pull ups(strict c2b)
For a free perfect bar

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CrossFit Manayunk – CrossFit

Metcon (No Measure)

Superset

5×15(l/r=1) hammer curls

5×10 rdl (heavy but with perfect form)

5×6 strict pull ups or 2 strict mu

5×20 push ups or ring push ups
you will have 25 minutes to complete this so move with a swift pace

Mr. Tomasulo (3 Rounds for reps)

AMRAP 4:

3 Rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans

6 Push Jerks

then Max burpees

rest 4 minutes

AMRAP 4:

2 Rounds:

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Push Jerks

then Max burpees

rest 4 minutes

AMRAP 4:

1 Round:

12 Deadlifts (185/120)

9 Hang Power Cleans

6 Push Jerks

then Max burpees
Who was he, and what was his story line for piece of merch?

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