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12/21/2017

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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@83% of Max back squat )

No Belt
Full 3 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

Ember Moon (Time)

14 min amrap

10 hr push ups(5 hspu)

8 OHS 135/95

6 pull ups(3 bar mu)

4 box jumps with step down (30+2 45’s/30)

12/20/2017

By: 0

CrossFit Manayunk – CrossFit

Get Loose Warm Up (No Measure)

2 rds

:30 Seconds each

Easy Row

Spidermans

Medium Row

Push-ups

Fast Row

Air Squats
3 rds

Squat Clean Cycling # 1 (3*10)

choose a weight you can go touch and go for 10 reps

* may not stop at top, in the hang, or on the floor. Goal is actual touch and go reps with ZERO breaks or pauses

The Usos (Time)

15 rds for time (20 min time cap)

5 wall balls

4 pull ups(c2B)

3 jerks 185/125

Metcon (3 Rounds for reps)

3* 1 rope climb + 5 box jumps 40/30 (step down)

12/19/2017

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 (5*1 @88%)

Bayley (Time)

For time (13 min cap)

21-15-9

Toes 2 bar

DB power cleans

Then 50 burpees

Metcon (Time)

100 sit ups or 50 ghd for time

12/18/2017

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 (6*1@91%)

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

Metcon (Time)

Accumulate 2 min in a handstand hold

12/14/2017

By: 0

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