Author Archives: michelle.pena

11/26/2014

Main – CrossFit

Deadlift (3-3-3-3-3)
Inverted Barbell Row (6-6-6 tempo(3/3/3))
Toes-To-Bar (3x Max Effort)
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP
6 Barbell OH Lunges 115/65
100m run

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11/25/14

Main – CrossFit

Clean and Jerk (6×1 (70-90%))
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
200 Meter Run
15 Box Jumps 20/24
25 KBS 53/35

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11/24/2014

Main – CrossFit

Bench Press (10-8-5-5-5… (HAP))
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 C2B pull-up
30 DU
*every 2 min 15 air squats

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11/21/2014

Main – CrossFit

Metcon (Weight)
Every 90s for 7:30 min:
Perform 3 Back Squats 80-90 3RM BS
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
10 PP (135/95)
400m run
Metcon (No Measure)
Cashout: coaches choice

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