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A) Skill
Double Unders B) Conditioning 50 Double Unders 50 Ab Mat Sit Ups 10 Strict Pull Ups 40 Double Unders 40 Ab Mat Sit Ups 10 Strict Pull Ups 30 Double Unders 30 Ab Mat Sit Ups 10 Strict Pull Ups 20 Double Unders 20 Ab Mat Sit Ups 10 Strict Pull ups 20 Min Cap
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A) Strength
Back Squat B) Conditioning 7 Back Squats 14 Box Jump Overs 100M Sprint AMRAP 15 A) Strength
Clean B) Conditioning DT 12 Deadlift 9 Hang Power Cleans 6 Push Jerks 5 Rounds 155/105 *Complex* A) Skill
Rope Climb B) Conditioning 1 Rope Climb 10 Air Squats 15 Push Ups 20 Hollow Rocks 200M Run 20 Min Cap A) Skill
HSPU B) Conditioning 25 KB Swings (53/35) 20 Box Jumps (24/20) 15 HSPU 10 TTB 5 Rounds for Time A) Strength
Back Squat B) Conditioning EMOM 20 Odd: 30 Double Unders Even: 5 Back Squats (205/135) A) Strength
Work to a Heavy Thruster B) Conditioning 4 OH Plate Lunges 6 Ab Mat Sit Ups 8 DB/KB Thrusters (45/25) 3 Rounds for Time A) Strength Deadlift B)Conditioning 10 Chest to Bar Pull Ups 10 Deadift 225/155 5 Rounds for time |
AuthorBackyard Staff CategoriesArchives
January 2019
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Backyard CrossFit
716 S. Vail Avenue Montebello, Ca 90640 email: staff@backyardcrossfit.com |
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