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Miguel Vallejo

Hometown:

Unknown

Gym:

CrossFit Beo

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Male

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CrossFit Beo

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Address:

4101 War Eagle Dr. Bldg B
Sioux City, Iowa
United States

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View All PRs

TrackMyPR member since May 18, 2015 - 16 workouts logged

Date	Name	Description	Results
06/30/2015		Every 2 minutes, for 10 minutes (5 sets): 20 Walking Lunges (32/24 kg KBs in each hand) Every 3 minutes, for 15 minutes (5 sets): Bench Press x 4-6 reps Three sets of Single-Arm DB Row x 8 reps each Rest 45 seconds Hollow Holds/Rocks x 60 seconds Rest 45 seconds WOD 100 Burpees	8m 53s Performed as RX
06/22/2015		Skill: OHS and Hang Power Snatch Strength: Overhead Squat 5 x 3 WOD: 9 Min AMRAP 3 Hang Power Snatch 135/95 6 OHS 135/95 9 Burpee Over Barbell 12 Pullups	3 rounds 0 reps Workout Scaled
06/17/2015	Skill Work Wednesday	Skill: 1.... Progressions for Pushups then: 3 Sets of Max Effort of whatever progression you are at. Rest 1 Min Between Sets 2.... Progressions for HSPU 3 sets of Max effort of whatever progression you are at. Rest 1 Min Between sets 3.... Progressions for Ring Dips 3 Sets of Max effort of whatever progression you are at. Rest 1 Min Between Sets Midline: 4 Months or More CrossFit If coach thinks they are ready of GHD Sit-ups 3 x 20 Less the the 4 months CrossFit no matter what 3 x 30 weighted or non weighted ab Mat situps WOD: Partner Workout Double Karen 300 WallBalls for Time *** wallball can't touch the groud each time it does you both have 15 Burpees	10m 36s Performed as RX
06/15/2015	MAX out Baby	SKILL GO OVER THE 3 PULLS OF THE CLEAN. TECHNIQUE WORK WITH CLEAN PERFORMANCE Max Squat Clean FITNESS Max Power Clean WOD 9 min Cap 21 Pull-ups or Muscle Ups 15 Snatchs 165/110 9 Strict Deficit HSPU 8/4	6m 45s Workout Scaled
06/11/2015	Ghost	PERFORMANCE Max Snatch FITNESS EMOM for 16 Mins (Even) Push Press x 1 gets heavier each set (ODD) Burpees x 5-10 WOD "Ghost" 6 Rounds 1 Min Max Reps Rowing (Calories) Burpees Double Unders 1 Min Rest	465 reps Workout Scaled