Author Archives: michelle.pena

01/29/2015

Main – CrossFit

1000m Row (Time)
Max Effort 1000m Row
Metcon (Weight)
6 min OMEM
5 DL 70-75%
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
6 pullups
6 T2B
6 DB plank rows e/a 55/35

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01/28/2015

Main – CrossFit

Shoot Throughs (10-10-10-10)
Dragon Flag (8-8-8-8)
Metcon (AMRAP – Reps)
TABATA
lunges
rest 60s
TABATA
DUs
rest 60s
TABATA
situps
*score is the combined total of your lowest score for each
Cashout: Sleds

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01/27/15

Main – CrossFit

4x 1 Push Jerks + 2 Split Jerk (@75%)
Metcon (Time)
5 Rounds:
3 Snatch (165/105)
6 Box Jumps 24/20
9 T2B

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01/26/2015

Main – CrossFit

Tempo Back Squat (2-2-2-2-2 *5/0/0 add 5-10lbs)
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP
15 Russian KBS 70/53
8 Burpees
Metcon (Distance)
8 min AMRAP
Alt with partner collect as max 100m runs
*RX+ use sandbag

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