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08/25/2017

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CrossFit Manayunk – CrossFit

 

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

08/23/2017

By: 0

CrossFit Manayunk – CrossFit

 

Snatch+1 5 sec pause OHS (3*1 @ 91%)

Goal of this new progression is to get more comfortable in the bottom position
Yes the first snatch is a full snatch or should be caught in the hole NOT POWER

Bragging Rights (Time)

10 rds for time(12 min camp)

5 ohs 135/95

5 burpees box jump overs

Metcon (No Measure)

superset

3*1 min hollow hold

3*30 push ups

08/22/2017

By: 0

CrossFit Manayunk – CrossFit

L.Kielinski Manayunk Athletics Grand Opening

 

Deadlift+HSPU

emotm for 12 min

evens-1 deadlifts @ 90% of max

odds-3 strict hspu+10 kipping
weight moved up hspu stay same work on more ub sets/t&g sets

scale to kipping hspu

scale to 10 regular push ups

“It’s Time, Once Again, to Get Aboard the Ho Train!” (Time)

3 rds for time

400m run

18 double db power clean and jerk

Metcon (2 Rounds for time)

2*35/30 Cal’s rower+10 burpees over the rower
every do this

08/21/2017

By: 0

L.Kielinski Manayunk Athletics Grand Opening

CrossFit Manayunk – CrossFit

 

2 front squats + 1 Jerk (10*1 @ 70% of best jerk )

use your preferred jerk style
any style jerk

Helen went Loopy (Time)

6 rds for time (18 min cap)

1 loop(250 m for montco)

15 kb swings (2/1.5 pood)

10 toes 2 bar (4 bar mu)

Metcon (No Measure)

Superset

3*10 strict pull ups

3*10 strict ring dips(scale to box or banded)

08/18/2017

By: 0

CrossFit Manayunk – CrossFit

 

Extreme Rules (Time)

30/20 cals on bike

10 Pull Ups(3 ring mu)

30 box jump overs 30/24

10 pull ups(3 ring mu)

30 double db deadlifts

10 pull ups (3 ring mu)

30 burpees

10 pull ups(3 ring mu)

30 squat clean 145/100(squat snatch)

10 pull ups(3 ring mu)

30 alternating 1 arm db thrusters

10 pull ups (3 ring mu)

08/16/2017

By: 0

CrossFit Manayunk – CrossFit

 

Snatch+1 5 sec pause OHS (4*1 @ 89%)

Goal of this new progression is to get more comfortable in the bottom position
Yes the first snatch is a full snatch or should be caught in the hole NOT POWER

The Great American Bash (Time)

10 rds (15 min cap)

7 thrusters 135/95

7 bar facing burpees

Metcon (No Measure)

superset

3*30 empty barbell curls

3*30 superman or back extensions

08/15/2017

By: 0

CrossFit Manayunk – CrossFit

 

Deadlift+HSPU

emotm for 14 min

evens-1 deadlifts @ 88% of max

odds-3 strict hspu+9 kipping
weight moved up hspu stay same work on more ub sets/t&g sets

scale to kipping hspu

scale to 10 regular push ups

Bad Blood (3 Rounds for reps)

3 rds 3 min work 2 min rest

60 dubs

15 front squats 155/110

max toes 2 bar(ring mu)

Metcon (3 Rounds for time)

3*25/20 cals bike + 10 burpees
every do this