Author Archives: michelle.pena

10/01/2014

Main – CrossFit

Metcon (Weight)
Every 2 min for 10 min:
3 Deadlifts @ 85%
Metcon (Time)
5 RDS
10 PP 115/75
10 Box Jump 24/20
*every 90s 10 Ball Slams
**Start with 10 Ball Slams

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09/30/2014

Main – CrossFit

Metcon (Weight)
4×1 Heaving SN Balance + 2 OHS
*first working set is @ > 70% of 1RM SN
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP
10 Pushups
15 KBS 53/35
400m run

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09/29/2014

Main – CrossFit

Lateral KB Lunge (8-8-8 e/l)
Weighted Pull-ups (3-3-3)
500m Row (Time)
Max Effort 500m Row
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
6 man makers 55/35
30 DUs
*man makers are done with one DB alternating sides (3 each side)

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09/26/2014

Main – CrossFit

Metcon (Weight)
4×6 Reverse BB Lunge
4×3 Broad Jump
Metcon (AMRAP – Reps)
3 min
Max cal row
R 60s
2 min
Max MB situp
R 30s
1 min
Max Burpees
*score is total reps
Metcon (No Measure)
Cashout:
Coaches choice

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