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05/25/2017

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CrossFit Manayunk – CrossFit

 

Box Squat (10*1 @ 85% of normal back squat )

https://www.youtube.com/watch?v=e9HloHClt2Q

make sure shins are past up and down wide stance
https://www.youtube.com/watch?v=NPIu5MlXSmA

relax hips at bottom then explode up!!!!

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
out the door go down baker until mallory then high street back to leverington then back up baker

**********be careful with crossing the street ************

Metcon (Weight)

Clean grip deadlift (use hook grip)

Work up to heavy set of 3 keeping form and reset each at bottom

05/24/2017

By: 0

CrossFit Manayunk – CrossFit

 

Hang Snatch (10*1 @86% of max snatch emotm)

load to the knee with a full pause

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Start heats every 5 minutes

Metcon (No Measure)

3*12 Double Kettlebell Front Rack Reverse Lunges

3*1 min hollow hold

05/22/2017

By: 0

CrossFit Manayunk – CrossFit

 

Hang Power Clean (5*1 em(1:30)otm @ 98% )

use lb pads

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
scaled version

10 pull ups

20 push ups

30 sit ups

40 air squats

40 min cap for both

05/18/2017

By: 0

CrossFit Manayunk – CrossFit

 

Box Squat (6*2 @ 80% of normal back squat )

https://www.youtube.com/watch?v=e9HloHClt2Q

make sure shins are past up and down wide stance
https://www.youtube.com/watch?v=NPIu5MlXSmA

relax hips at bottom then explode up!!!!

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Run loop #1 then loop#2then loop#1

Scaling options

KB to Russian

KB weight

Metcon (Weight)

Clean grip deadlift (use hook grip)

Work up to heavy set of 4 keeping form and reset each at bottom

05/17/2017

By: 0

CrossFit Manayunk – CrossFit

 

Hang Snatch (10*1 @83% of max snatch emotm)

load to the knee with a full pause

Middle Murph (AMRAP – Rounds and Reps)

15 min amrap

10 pull ups

20 push ups

30 air squats

Goal is 7+ rds

Scale reps to achieve 7+ rds

5 pull ups

10 push ups

20 air squats

Metcon (No Measure)

3*20 total box step ups with 2 DBS

3*25 sit ups or ghd sit ups