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12/13/2017

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CrossFit Manayunk - CrossFitSnatch 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 Squats3 rdsPower Snatch (1 rep max)Christy St. Cloud…

12/12/2017

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CrossFit Manayunk - CrossFitHips Warm Up (No Measure)2 Rounds of: 15- Hip Thrusts 1 Minute- Bottom Squat Hold 30- Couch Stretch [each side] 30- DislocatesClean Pull+Power Clean + Jerk (6*1 @85%)Gorilla Monsoon (Time)For time 7 rds (12 min cap) 6 pull ups (c2b) 5 burpees 4 front squats 185/125Metcon (No…

12/11/2017

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CrossFit Manayunk - CrossFitFront squat warm up (No Measure)3* 1 min front rack stretch :30 sec bottom squat hold 20 face pullsFront Squat (7*1@88%)CrossFit Games Open 12.3 (AMRAP - Rounds and Reps)18-Minute AMRAP of: 15 Box Jumps, 24" / 20" 12 Push press, 115# / 75# 9 Toes-To-Bar*box jump oversMetcon…

12/07/2017

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CrossFit Manayunk - CrossFit   [caption id="attachment_9844" align="alignnone" width="2475"] Muscle Magazines[/caption] Squat Warm Up (No Measure) 3*10 banded walk side to side 3*:30 pigeon pose each side 3*:30 bottom squat hold 3*:30 couch stretch each side Pause Back Squat (8*1@75% of Max back squat ) No Belt Full 8 second…