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11/20/2017

By: 0

CrossFit Manayunk – CrossFit

Front squat warm up (No Measure)

3*

1 min front rack stretch

:30 sec bottom squat hold

20 face pulls

Front Squat (7*3@80%)

Strap Match (Time)

For time (12 min cap)

7 rds

6 pull ups(c2b)

5 hang cleans 135/95

4 jerks

Metcon (AMRAP – Reps)

10 min emotm hspu you determine how many reps

Or 1-2 wall walks
Goal is to add rep from last week

11/16/2017

By: 0

CrossFit Manayunk – CrossFit

Clean warm up (No Measure)

5* 15 sec front squat hold

5*hang muscle cleans

5*10 empty Barbell jumps

Clean (1 rep max)

Needs to be squat clean

First Blood Match (AMRAP – Rounds and Reps)

17 min amrap

5 hang squat clean 155/105

5 burpees

5 jerks

5 burpee box jump overs

11/15/2017

By: 0

CrossFit Manayunk – CrossFit

Snatch Warm Up #1 (No Measure)

Snatch Barbell Warmup (empty barbell, all done with a snatch grip)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Behind the Neck Presses

5 Stiff-Legged Deadlifts

5 Hang Muscle Snatch

5 Overhead Squats
3 rds

Power Snatch (5*1 @ 91%)

Lumberjack Match (3 Rounds for time)

3 rds for time on the 5 minute mark

15/12 cal bike

15 power snatch 115/80

15 pull ups (5 ring mu)

45 dubs

Metcon (3 Rounds for time)

3* one length of the turf handstand walk
if fall go back 2 steps

for practice use wall for taps drill

11/14/2017

By: 0

CrossFit Manayunk – CrossFit

Hips Warm Up (No Measure)

2 Rounds of:

15- Hip Thrusts

1 Minute- Bottom Squat Hold

30- Couch Stretch [each side]

30- Dislocates

Clean Pull+Power Clean + Jerk (10*1 @70%)

Manami Toyota (AMRAP – Reps)

11 min amrap

3/3/3/6/6/6/9/9/9….

Toes 2 bar

DB hang power clean

DB Jerks

Metcon (No Measure)

3*30 knee ins

3*1 min hollow hold

11/13/2017

By: 0

CrossFit Manayunk – CrossFit

Front squat warm up (No Measure)

3*

1 min front rack stretch

:30 sec bottom squat hold

20 face pulls

Front Squat (8*2@80%)

Steel steps (Time)

For time (13 min cap)

4 rds

10 pull ups(c2b)

20 deadlifts 255/185

30 dubs

Metcon (AMRAP – Reps)

10 min emotm hspu you determine how many reps

Or 1-2 wall walks
Goal is to add rep from last week

11/09/2017

By: 0

CrossFit Manayunk – CrossFit

Clean warm up (No Measure)

5* 15 sec front squat hold

5*hang muscle cleans

5*10 empty Barbell jumps

Clean (3*1 @ 97% max clean )

Needs to be squat clean

Macho Man (from comp train) (AMRAP – Rounds and Reps)

EMOM for as Long as Possible

3 Power Cleans (185/135 lbs)

3 Front Squats (185/135 lbs)

3 Jerks (185/135 lbs)
Scale as needed to get 10+ rds

Here is an upscale

https://youtu.be/3UMUwUc3CNY

Goal would be getting to 20 stop there if you get there next time up the weight.