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6/30/2015

Tuesday

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A) Skill

Turkish Get Up
Work to a heavy TGU (5 Minutes)

B) Strength
15 Deadlift @85%

8 Minutes

C) Conditioning

Sumo DL High Pull 1-10
Bar Hop Burpees 10-1

L1 135/115
L2 115/95
L3 95/65


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6/29/2015

Monday

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A)Skill

50 Double Unders

B)Strength

Front Squats

EMOM8
3 Front Squats (85%)

C)Conditioning
21-15-9
Overhead Squat
Hand Stand Push Up

Level 3 (135/95)
Level 2 (95/65)/Wall Walks
Level 1 (65/35)/Wall Walks or Box HSPU or Seated DB Press

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6/27/2015

Saturday

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A)Skill

3x Max Effort/Reps Strict Pull Ups

5 Minute Cap

B)Strength

EMOM10

1 Power Snatch+2 Overhead Squat

*Starting at 95/65 adding load each round until failure, once it's reached, reduce weight by 20lbs, and conclude the EMOM*

C)Conditioning

200M Run
10 Man Makers

3RFT (Rounds for Time)

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6/26/2015

Friday

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A)Strength

12 Minutes to work to a 1RM heavy Thruster

B)Conditioning

100 American Swings
100 Double Unders
100 SDLHP (53/35)
100 Box Jumps (24/20)


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6/25/2015

Thursday

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A)Skill

Snatch Technique

*Unless you have perfect technique or are an Olympic hopeful, weight will not exceed 65/45*

B)Conditioning

AMRAP10
1 Muscle Up
5 Burpees

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6/24/2015

Wednesday

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A) Skill

30 Supermans
3 Minute Cap

B) Conditioning

EMOM 20
Even: 5 Deadlift (80% or 315/275)
Odd: 10 HRPU


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6/23/2015

Tuesday

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A)Skill

AMRAP 3
HSPU

B)Strength

30 Front Squats @80% For Time

C)Conditioning

AMRAP14
7 Toes to Bar
14 Jump Squats (65/45)



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6/22/2015

Monday

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A)Skill

25 TTB For Time

B)Strength

E2MOM
4 Cleans (80%)

C)Conditioning

10 Power Clean (185/135)
20 Air Squats
100M Sprint

15 Minute Cap

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6/20/2015

Saturday

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A) Skill/Strength

Snatch Balance

B) Conditioning

Overhead Squat
5x10

*Add Load each set, should be heavy*

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6/19/2015

Friday

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A) Strength

Deadlift

B) Conditioning

20 HRPU
10 Deadlift (135/95)
5 HSPU
1 Rope Climb

5 RFT

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Backyard CrossFit
716 S. Vail Avenue
Montebello, Ca 90640
email: staff@backyardcrossfit.com
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  • Welcome
  • 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