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09/19/2017

By: 0

CrossFit Manayunk – CrossFit

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Do Diane first

Scale to hr push ups

10 min time cap

Hang Power Clean & More

Emotm for 20 min

Evens – 3 HPC @ 65%

Odds – 7 pull ups (3 ring mu)
In comments write if all pull ups or mu are ub as that is goal

Metcon (No Measure)

3*1 min plank hold each side

3*10 lat raises

09/18/2017

By: 0

CrossFit Manayunk – CrossFit

2 front squats + 1 Jerk (7*1 @ 80% of best jerk )

use your preferred jerk style
any style jerk

Justin Credible (Time)

10 rds for time ( 12 min cap)

3 power cleans 155/105

3 jerks

3 back squats

3 burpees over barbell

Metcon (No Measure)

Superset

3* down and back d ball walk

3*5 d ball cleans

09/15/2017

By: 0

CrossFit Manayunk – CrossFit

343 (9/11 tribute) (Time)

20 box step ups (l/r=1)

50 pull ups

20 box step ups (holding wall ball)

50 wall balls

20 box step ups (holding 1 db)

50 alt db snatches

20 box step ups barbell 115/80

50 power cleans

20 box step ups

43 burpees
A Tribute to the Fallen Firefighters of 9/11

*****On step up both feet MUST touch top of box and fully open hips******

09/11/2017

By: 0

CrossFit Manayunk – CrossFit

2 front squats + 1 Jerk (8*1 @ 76% of best jerk )

use your preferred jerk style
any style jerk

DifferenT (Time)

10 rds (11 min cap)

4 deadlifts 155/105

3 hang clean

2 jerks

1 burpee box jump over 30/24

Metcon (No Measure)

Superset

3* 25 ghd sit ups or anchored sit ups

3*20 hammer curls

09/08/2017

By: 0

CrossFit Manayunk – CrossFit

Bragging Rights (Time)

For time

33 s2oh 95/65

33 burpees

27 front rack lunges 115/80 (l/r=1)

27 burpees

21 thrusters 135/95

21 burpees over barbell

15 clean and jerks 185/135

15 burpees over barbell

9 squat cleans 225/155

9 burpee box jump overs 30/24