Author Archives: michelle.pena

09/22/2014

Main – CrossFit

Front Squat (10-8-5-3-3-…..)
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
15-12-9
Wall Ball 24/12
Pullup
*100 DUs after 9s

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09/19/2014

Main – CrossFit

Strict HSPU (5-5-5-5)
Hollow Rock (15-15-15-15)
Metcon (Time)
4 RDS
8 BB inverted row
10 ring dips
200m run
Metcon (No Measure)
Cashout:
sled push

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09/18/2014

Main – CrossFit

Pause Back Squat (3-3-3-3 @ 80-85%)
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
3 HANG POWER CLEANS 155/105
10 OH WALKING LUNGES E/L 45/25
30 DU

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09/17/2014

Main – CrossFit

Weighted Pull-ups (5-5-5-5)
plyo pushup (10-10-10-10)
Metcon (Time)
4 RDS
6 DL 275/190
500m row/0.5 airdyne
Rest 90s
*score is slowest time

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