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06/02/2017

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17.1 Crossfit Games Open WOD

CrossFit Manayunk – CrossFit

 

Dudley Death Drop (Time)

for time (40 min cap)

50 back squats 135/95

1 sprint

40 toes 2 bar

1 sprint

30 1 arm alt dumbell snatch from floor 50/35

1 sprint

20 deadlifts 225/155

30 1 arm alt dumbell snatch from floor 50/35

1 sprint

40 pull ups

1 sprint

50 burpees

06/01/2017

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CrossFit Manayunk – CrossFit

 

Box Squat (8*1 @ 88% 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!!!!

wheelbarrow suplex (Time)

for time (20 min cap)

4 rds

400 m run

12 S2OH 135/95

10 front squats

8 hang power cleans

Metcon (No Measure)

superset

5*1 rope climb or 3 from floor

5*30 weighted sit ups

05/31/2017

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CrossFit Manayunk – CrossFit

 

Hang Snatch (8*1 @90% of max snatch emotm)

load to the knee with a full pause

Asian mist (Time)

For time (12 min cap)

4 rds

15 toes 2 bar

12 deadlifts 225/155

9 lateral burpee bar jump overs

6 deadlifts

Metcon (No Measure)

3*10 squatting dumbbell 1 arm alternating press

3*1 min hollow hold

05/30/2017

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CrossFit Manayunk – CrossFit

 

Strict Press (4*1 @96%)

Bronco buster (Time)

For time (10 min cap)

Sprint

25 burpees

Sprint

20 front squats 135/95

Sprint

15 clean and jerks 135/95

Sprint
Scale reps back 5 reps

Scale weight

Metcon (No Measure)

superset

3* 10 strict hspu (scale kipping)

3* 50 dubs

05/29/2017

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CrossFit Manayunk – CrossFit

 

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Partner Murph (Time)

Run 1mile together

Split reps as needed

Run 1mile together

Half Murph (Time)

Run 800 m

50 pull ups

100 push ups

150 air squats

Run 800 m

05/25/2017

By: 0

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