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05/23/2018

By: 0

CrossFit Manayunk – CrossFit

Clean Deadlift+Hang Power Clean+front squat+jerk ((3+1+1+1)*4 @ 91% of max of the complex )

Perform a clean deadlift(focusing on hitting perfect positions) then perform a hang power clean, then front squat, then jerk of choice.
yes its what you think

Metcon (AMRAP – Reps)

Skill work

Level 3- handstand walk 20 feet(5 mats)

Level 2 – handstand walk to wall

Level 1- kick ups to wall or shoulder taps
These are to be completed between reps of strength complex

Pea Soup (Time)

For time (16 min cap)

50 deadlifts 185/110

50 hang power cleans 135/95

**** Every minute starting at 0 perform 5 burpees

05/22/2018

By: 0

CrossFit Manayunk – CrossFit

Snatch WU (No Measure)

*5

Behind the Neck Snatch Grip Press

Overhead Squat

Snatch Balance

Snatch Grip High Pull

Snatch Pull Under

Muscle Snatch

Snatch (7*1 @ 87%)

Metcon (AMRAP – Reps)

Skill

7*9 strict hspu or kick up to lower with negative

Carol from the Hamptons (Time)

For time (17 min cap)

100 push-ups

50 toes-to-bars

400 m run

50 dumbbell box step-overs 24/20

100 db squats

*Each time you put down db during squats do 5 burpees

05/21/2018

By: 0

CrossFit Manayunk – CrossFit

FS warm Up (No Measure)

Couch Stretch*1 min each side

then

high knees*:30

Side Lunge *10 eahc side

Walking Samson *:30

Walking Spiderman *:30

Front Squat (8*1 @ 88%)

Metcon (AMRAP – Reps)

Skill Work *8

Level 3 5 bar mu

Level 2 8 strict pull ups

Level 1 12 kipping pull ups or banded strict

Jack Klompus (Time)

For time (17 min cap)

1 mile run

Then

7 rds

5 power cleans 185/120

5 bar facing burpees

05/18/2018

By: 0

CrossFit Manayunk – CrossFit

Scooter (AMRAP – Rounds and Reps)

30-Minute PARTNER AMRAP of:

30 Double-Unders

15 Pull-Ups

15 Push-Ups

100m Sprint

Then, 5-minutes to find a 1-RM Partner Deadlift (log in comments)
In honor of Sgt. Scott Lunger, of Brentwood, California, who died July 22, 2015.
To learn more about Scooter click here
Partners alternate rds

05/16/2018

By: 0

CrossFit Manayunk – CrossFit

Clean Deadlift+Hang Power Clean+front squat+jerk ((3+2+1+1)*4 @ 87% of max of the complex )

Perform a clean deadlift(focusing on hitting perfect positions) then perform a hang power clean, then front squat, then jerk of choice.
yes its what you think

Metcon (AMRAP – Reps)

Skill work

Level 3- handstand walk 20 feet(5 mats)

Level 2 – handstand walk to wall

Level 1- kick ups to wall or shoulder taps
These are to be completed between reps of strength complex

Kenny Bania (Time)

For time (16 min cap)

50 deadlifts 225/155

50 hang power cleans 185/110

**** Every minute starting at 0 perform 5 burpees over the barbell

05/15/2018

By: 0

CrossFit Manayunk – CrossFit

Snatch WU (No Measure)

*5

Behind the Neck Snatch Grip Press

Overhead Squat

Snatch Balance

Snatch Grip High Pull

Snatch Pull Under

Muscle Snatch

Snatch (8*1 @ 83%)

Metcon (AMRAP – Reps)

Skill

8*8 strict hspu or kick up to lower with negative

Russell Dalrymple (AMRAP – Reps)

16 min amrap

Run 1 mile

Then

21-15-9

15-12-9

Back squats 95/65

Box jump overs 30/24

With remaining time max burpees

* Score is only burpees

05/14/2018

By: 0

CrossFit Manayunk – CrossFit

FS warm Up (No Measure)

Couch Stretch*1 min each side

then

high knees*:30

Side Lunge *10 eahc side

Walking Samson *:30

Walking Spiderman *:30

Front Squat (10*1 @ 85%)

Metcon (AMRAP – Reps)

Skill Work *10

Level 3 4 bar mu

Level 2 7 strict pull ups

Level 1 10 kipping pull ups or banded strict

Mickey Abbott (Time)

10 rds for time

35 dubs

10 push ups