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6/30/2017

FRIDAY

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a)Strength

Back Squat

b)WOD

25 Hand Release Push Ups
25 Wall Balls (30/25)

4 Rounds for Time

Level 2 20/14
Level 3 20/10
​

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6/29/2017

THURSDAY

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a)Skill

Pull Ups

b)WOD

2 Minutes Max Rope Climb
2 Minutes Max Deadlifts (275/185)
2 Minutes Max Box Jumps (24/20)
2 Minutes Rest

2 Rounds

Level 2 225/155
​Level 3 155/105

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6/28/2017

WEDNESDAY

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a)Strength

Strict Press

b)WOD

15 GHD Sit Ups
20 Kettlebell Swings (53/35)

5 Rounds for Time

Level 2 45/26
Level 3 35/18

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6/27/2017

TUESDAY

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a)Partner WOD

Grace (135/95)
Cindy
Isabel
Cindy
1 Mile Run

*Partner A works on Grace while Partner B completes 3 Rounds of Cindy, only then can partners switch or move on to Isabel.*

Grace
30 Clean and Jerks for Time

Cindy "Round"
5 Pull Ups
10 Push Ups
15 Squats

Isabel
30 Snatches for Time

Level 2 95/65
​Level 3 65/35



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6/26/2017

MONDAY

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a)Strength

Front Squat

b)WOD

AMRAP 8 Minutes

75 Double Unders
10 Push Press (115/80)

Level 2 95/65
​Level 3 65/35

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6/24/2017

SATURDAY

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a)Strength

Snatch+High Hang Snatch+Hang Snatch

b)WOD

10 Push Press (115/80)
20 Front Rack Lunges
30 Hand Release Push Ups

AMRAP 12 Minutes

Level 2 95/65
​Level 3 65/35

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6/23/2017

FRIDAY

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a)Skill

Bar Muscle Up

b)WOD

25 Back Squats (225/155)
800M Run
25 Front Squats (225/155)
800M Run
25 Deadlifts (225/155)
800M Run

Level 2 185/115 (Rack Optional)
Level 3 135/95 (w/Rack)

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6/22/2017

THURSDAY

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a)Strength

Deadlift

b)WOD

Death by Wall Balls (20/14)
2 Rounds

Death by Ab Mat Sit Ups
2 Rounds
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6/21/2017

WEDNESDAY

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a)WOD

4 Minutes
400M Run
Max Strict HSPU in remaning time
Rest 4 Minutes

AMRAP 4 Minutes
10 Box Jumps (24/20)
10 Pull Ups
Rest 4 Minutes

AMRAP 4 Minutes
5 Thrusters (95/65)
5 Burpees
Rest 4 Minutes

AMRAP 4 Minutes
30 Double Unders
10 Toes to Bar


Level 2 75/55
​Level 3 65/45

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6/20/2017

TUESDAY

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a)Strength

Overhead Squat

b)WOD

6 Hang Snatch (115/80)
12 Air Squats

AMRAP 9 Minutes

Level 2 95/65
​Level 3 65/35

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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