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12/07/2017

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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

12/05/2017

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 (7*1 @80%)

Clean Pull+Power Clean + Jerk (7*1 @80%)

Joey Styles (Time)

6 rds for time (15 min cap)

12 burpees

10 pull ups(4 bar mu)

8 hang cleans 155/105

Metcon (No Measure)

3*20 hammer curls

3*25 sit up or ghd

12/04/2017

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 (8*1@85%)

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

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

12/01/2017

By: 0

CrossFit Manayunk – CrossFit

Michael Cole (Time)

For time

10 toes 2 bar

1 power clean+10 jerks 185/125

10 burpees

2 power clean + 9 jerks

10 toes 2 bar

3 power clean+8 jerks

10 burpees

4 power clean+7 jerks

10 toes 2 bar

5 power cleans+6 jerks

10 burpees

6 power clean+ 5 jerks

10 toes 2 bar

7 power cleans+4 jerks

10 burpees

8 power cleans +3 jerks

10 toes 2 bar

9 power cleans + 2 jerks

10burpees

10 power cleans+ 1 jerk

10 toes 2 bar

11/30/2017

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 (10*1@70% of Max back squat )

No Belt
Full 10 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

Lance Russell (Time)

For time

8 rds (15 min cap)

4 box jump overs 30/24

5 hang cleans 155/105

6 front squats
*may combine last clean and first front squat

11/29/2017

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 (4*1 @ 94%)

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.
New athletes may power snatch and modify pull ups as needed

Metcon (3 Rounds for time)

3* 1 rope climb+100 m sprint