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4/30/2018

Monday

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a)Strength

Deadlift

b)WOD

20 Front Rack Lunges (95/65)
30 Wall Balls (20/14)

​3 Rounds for Time

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4/28/2018

Saturday

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a)WOD

"TOMMY MAC"

12 Burpees
12 Thrusters
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats

​2 Rounds for Time

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4/27/2018

Friday

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a)Strength

Death by Strict Press

b)WOD

Minute 1- 2 Rope Climbs
Minute 2- 20 Kettlebell Swings (53/35)
Minute 3- 15/12 Cals Bike
Minute 4- 15 Sumo High Pulls (95/65)

4 Rounds

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4/26/2018

Thursday

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a)Skill

Pull Ups

b)WOD

400M Run
20 Med Ball Cleans (20/14)
20/15 Cal Row

4 Rounds for Time

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4/25/2018

Wednesday

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a)Strength

Snatch Complex

b)WOD

21-15-9
Burpee Box Jump (24/20)
Hand Stand Push Up

​

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4/24/2018

Tuesday

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a)WOD

200M Run
15 Thrusters (95/65)
200M Run
12 Thrusters (115/80)
200M Run
9 Thrusters (135/95)
200M Run
6 Thrusters (185/130)
200M Run
3 Thrusters (205/145)

Rest 5 Minutes

10 Pull Ups
15 Dedlifts (225/155)
10 Pull Ups
12 Deadlifts (275/195)
10 Pull Ups
9 Deadlifts (315/220)
10 Pull Ups
6 Deadlifts (365/255)
10 Pull Ups
3 Deadlifts (405/285)

Rest 5 Minutes

Accumulate 4 Minutes Hollow Hold
​

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4/23/2018

Monday

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a)Strength

Back Squat

b)WOD

100 Double Unders
25 Power Cleans (95/65)
20 Toes to Bar

3 Rounds for Time

​

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4/23/2018

Monday

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a)Strength

Back Squat

b)WOD

100 Double Unders
25 Power Cleans (95/65)
20 Toes to Bar

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4/21/2018

Saturday

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a)Partner WOD

9 Hang Squat Cleans (115/80)
12 Push Press (115/80)
6 Rounds for Time
Rest 2 Minutes
*Partner alternating rounds*

6 Hang Squat Cleans (135/95)
9 Push Press
6 Rounds for Time
Rest 2 Minutes
*Partners alternating rounds*

AMRAP 4 Minutes
Cluster (185/130)
*Partners alternating reps, you go- I go*

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4/20/2018

Friday

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a)WOD

The Seven

7 Hand Stand Push Ups
7 Thrusters (135/95)
7 Knees to Elbow
7 Deadlifts (245/170)
7 Burpees
7 Kettlebell Swings (70/53)
7 Pull Ups

7 Rounds for Time

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Backyard CrossFit
716 S. Vail Avenue
Montebello, Ca 90640
email: staff@backyardcrossfit.com
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  • Welcome
    • BYCF Members
  • Get Started
    • Drop In Policy
  • Pricing
  • Class Schedule
  • About Backyard
    • Programs
    • Coaching Staff
  • Workout of the Day
  • Backyard Blog
  • Media
    • 20.5
    • 20.4
    • 20.3
    • 20.2
    • 20.1
    • 19.5
    • 19.4
    • 19.3
    • 19.2
    • 19.1
    • 18.5
    • 18.4
    • 18.3
    • 18.2
    • 18.1
  • Membership Hold
  • Membership Cancellation