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Mayhem Monday
A) Conditioning 1. 21-15-9 Deadlift (185/135) HR Push Up 8 Minute Cap *3 Minutes Rest* 2. 21-15-9 Back Squat (135/95) Wall Walks 10 Minute Cap *3 Minutes Rest* 3. 21-15-9 Box Jumps (24/20) GHD Sit Ups
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A) Strength
Open Gym B) Conditioning "Jackie" 1000 M Row 50 Thrusters (45/TB) 30 Pull Ups A) Strength
1. Sumo Deadlift 2. Sumo Deadlift High Pull B) Conditioning 50 DB Clean Step Ups 40 DB Strict Press 30 Toes to Bar 20 Sumo Deadlift (135/95) 10 Sumo Deadlift High Pulls (115/75) A) Strength
Push Jerk B) Conditioning 21-15-9-6-3 Push Jerk (135/95) Double Unders Wall Balls (20/10) *Want to buy out double unders? 2 burpees per (42-30-18-12-6)* A) Strength
Clean B) Conditioning 6 Hang Cleans (135/95) 9 Burpee Pull Ups 12 Medicine Ball Cleans (20/14) 6 Rounds for time A) Strength
Front Squat (Time Permitting/Optional) B) Conditioning Barbara 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats 5 Rounds for Time *Rest 3 minutes between rounds* A)Strength Front Squat B)Conditioning Partner Barbara *one person works while the other rests or judges/counts reps* Starting now we will do our best to post the next days workout the night before.
A) Strength Push Press B) Conditioning 3 Rounds for Time 5 Thrusters (135/95) 25 Box Jumps (24/20) 
A) Strength
Hang Snatch (10 minutes) Power Snatch (10 minutes) B) Conditioning Power Snatch/Overhead Squat Complex EMOM 12 Minutes 1 Power Snatch + 3 Overhead Squats 
Well that sucked!
A) Strength 1A. Back Squat (10 minutes): 5x3x2 1B. Front Squat (10 minutes): 5x3x2 B) Conditioning 5 Rounds for time 5 Front Squats (135/95) 10 Toes to Bar 15 Wall Balls (20/10) |
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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