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07/21/2017

By: 0

CrossFit Manayunk – CrossFit

Rich (Time)

For time:

13 squat snatches, 155 lb.

Then, 10 rounds of:

10 pull-ups

100-meter sprint

Then, 13 squat cleans, 155 lb.
RX = 155/ 105

U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.

Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.

Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.

07/19/2017

By: 0

CrossFit Manayunk – CrossFit

Snatch+1 5 sec pause OHS (7*1 @ 77%)

Goal of this new progression is to get more comfortable in the bottom position
Yes the first snatch is a full snatch or should be caught in the hole NOT POWER

Can You Dig It Sucka (AMRAP – Reps)

11 min amrap

2 ring mu(rx+only)

2 box jump overs 30/24

2 db power clean

2 db front squats

reps go up by 2’s so 2/4/6/8/10….
may not combine last db power clean into a squat

Metcon (No Measure)

superset

3*1 min hand stand hold

3*30 anchored sit ups or ghd

07/18/2017

By: 0

CrossFit Manayunk – CrossFit

Deadlift+HSPU

emotm for 20 min

evens-2 deadlifts @ 70% of max

odds-6 strict hspu
weight moved up hspu stay same work on more ub sets/t&g sets

scale to kipping hspu

scale to 10 regular push ups

Butterfly DDT (4 Rounds for time)

4 rds for time every 4 minutes

15 t2b

12 deadlifts 155/105

9 hang power cleans

6 jerks

30 dubs (scale 15 single single dub or 60 singles)

Metcon (3 Rounds for time)

superset

3*10 strict chin ups

3*25/20 cal bike
Just time the runs

07/17/2017

By: 0

CrossFit Manayunk – CrossFit

1 clean deadlift+1 full clean+1 front squat+1 jerk (4*1 @ 92% of max clean and jerk ever )

no resetting after the deadlift touch and go off the floor

D-Von get the tables… (3 Rounds for reps)

with a running clock

0-5 min 400 m run

then amrap of

12 thrusters 95/65

12 bar facing burpees

rest 2 min

7-12 min 400 m run

then amrap of

9 thursters 135/95

9 bar facing burpees

rest 2 min

14-19 min 400 m run

then amrap of

6 thrusters 185/125

6 bar facing burpees

Metcon (No Measure)

Superset

3*30 banded leg curls https://www.youtube.com/watch?v=j_IEOwAWyJM

3*30 empty bar reverse curls

07/14/2017

By: 0

CrossFit Manayunk – CrossFit

Goz 2.0 (Time)

for time (40 min cap)

5 rds of

10 burpees

10 db deadlifts

4 rds of

10 burpees

10 db power cleans

3 rds of

10 burpees

10 toes 2 bar (rx+ bar mu)

2 rds of

10 burpees

10 db hang squat clean thrusters

1 rd of

10 burpees

10 hang squat cleans 235/165

07/13/2017

By: 0

CrossFit Manayunk – CrossFit

 

Back Squat (6*6 @ 70%)

Franavals # 4 (4 Rounds for time)

1. at go complete the rd of 21 thrusters and pull ups

2. at 5 minutes complete the rd of 15 thrusters and pull ups

3. at 8 minutes complete the rd of 9 thrusters and pull ups

4. at 12 minutes complete the rd of 21 thrusters and pull ups

Metcon (No Measure)

superset

5*12 back extensions

5*30 russian twist

07/12/2017

By: 0

CrossFit Manayunk – CrossFit

 

Snatch+1 5 sec pause OHS (8*1 @ 73%)

Goal of this new progression is to get more comfortable in the bottom position
Yes the first snatch is a full snatch or should be caught in the hole NOT POWER

Van Daminator (Time)

7 rds for time(16 min cap)

1 sprint

10 alt db squat snatch 50/35

5 box jump overs 30/24

(rx+ only 2 ring mu)
scale to power snatch

Metcon (No Measure)

superset

3*1 min hollow hold

3*10 each leg goblet hold bulgarian split squats

07/11/2017

By: 0

CrossFit Manayunk – CrossFit

 

Deadlift+HSPU

emotm for 20 min

evens-3 deadlifts @ 65% of max

odds-6 strict hspu
weight moved up hspu stay same work on more ub sets/t&g sets

scale to kipping hspu

scale to 10 regular push ups

Three Amigos (5 Rounds for time)

5 rds every 3 minutes

4 squat snatch 135/95

8 bar facing burpees

12 toes 2 bar
scale to hang power snatch

scale weights

Metcon (3 Rounds for time)

superset

3*10 strict pull ups

3*400 m run
Just time the runs