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12/14/2017

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CrossFit Manayunk – CrossFit

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 (7*1@80% of Max back squat )

No Belt
Full 6 second pause

Use bounce out of hole

Goal here is.learning to “turn on” out of the bottom and keeping torso position through the movement

Maryse (Time)

For time ( 7 rds) 15 in time cap

3 bar mu(7 pull ups)

6 thrusters 135/95

9 burpees
*may combine last clean and first front squat

12/13/2017

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 (1 rep max)

Christy St. Cloud (AMRAP – Reps)

16 min amrap

4 Power snatch 135/95(squat snatch)

6 Box jump overs 30/24

8 Toes 2 bar

* add 2 reps each round

Metcon (No Measure)

Handstand walk practice

12/12/2017

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 (6*1 @85%)

Gorilla Monsoon (Time)

For time 7 rds (12 min cap)

6 pull ups (c2b)

5 burpees

4 front squats 185/125

Metcon (No Measure)

3*20 DB tried extensions

3*25 sit up or ghd

12/11/2017

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*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 overs

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

12/07/2017

By: 0

CrossFit Manayunk – CrossFit

 

Muscle Magazines

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 pause

Use bounce out of hole

Goal here is.learning to “turn on” out of the bottom and keeping torso position through the movement

Jonathan Coachman (AMRAP – Rounds and Reps)

16 min amrap

70 dubs

60 wall balls

50 deadlift 225/155

40 c2b pull ups

30 burpees

20 ring mu (Rx+ only)
*may combine last clean and first front squat

12/06/2017

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 (3*1 @ 97%)

Howard Finkel (Time)

For time (12 min cap)

3 Rounds

20 Hang Power snatch 95/65

20 ohs

20 toes 2 bar

Metcon (No Measure)

Handstand walk practice