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a)Strength
Power Snatch b)WOD Running Clock Minute 1- 15 Box Jumps Minute 2- 30 Kettlebell Swings Minute 3- 45 Double Unders 3 Rounds Level 1 Box Jump (30/24) Kettlebell (53/35) Level 2 Box Jump (24/20) Kettlebell (35/26) Level 3 Box Jump (20/20) Kettlebell (26/18)
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a)Strength
Overhead Squat b)WOD 800M Run Sumo Deadlift High Pull (AMRAP) 5 Minutes Rest 2 Minutes 3 Rounds *Score is total reps of SDLHP performed within the 5 Min Cap* a)Skill
Pistol b)WOD Ladder 1-2-3-4-5-6... Reps increase by 1 after each round until the end of the AMRAP AMRAP 12 Minutes Hang Clean Pull Ups Level 1 (185/135) Level 2 (155/105) Pull Ups (Strict w/Band) Level 3 (95/75) Pull Ups (Box Jump Pull Up) Level 3 (DB Thruster) Pull Ups (Ring Rows) a)Strength
Strict Press b)WOD 10 Deadlift 20 Box Jumps 30 Kettlebell Swings Level 1 DL (275/225) Box Jump (30/24) KB (53/35) Level 2 DL (225/185) Box Jump (24/20) KB (35/26) Level 3 DL (135/95) Box Jump (20/20) KB (26/18) a)Skill
Pull Ups b)WOD Team of 3 250M Row 400M Run 60 Burpees 80 Goblet Squats 4 Rounds for Time Level 1 70/53 Level 2 53/35 Level 3 26/18 1 Person works with the exception of the Run, that is done together. a)Strength
Back Squat b)WOD 25 push Press 50 Air Squats AMRAP 10 Minutes Level 1 (95/65) Level 2 (75/55) Level 3 (45/35) Level 4 (DB Push Press) a)Strength
Cluster Find 1RM b)WOD EMOM 20 Minutes Odd: 10 Medicine Ball Cleans Even: 15 Hand Release Push Ups Level 1 30/20 Level 2 25/14 Level 3 20/10 Level 4 14/6 a)Strength
Power Snatch b)WOD 100M Run 10 Ab Mat Sit Ups 10 Push Ups AMRAP 2 Minutes Rest 1 Minute 3 Rounds All Levels a)Skill
Double Unders b)WOD EMOM 20 Minutes Level 1 Even: 6 Overhead Squat (135/105) Odd: 3 Bar Muscle Ups Level 2 Even: 6 Overhead Squats (115/75) Odd: 3 Chest to Bar Pull Ups Level 3 Even: 6 Overhead Squats (95/65) Odd: 3 Pull Ups or 3 Band Assisted Strict Pull Ups |
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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