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a)Skill
30 HSPU For time (5 Minute Cap) b)Strength Work to a heavy 3RM Thruster 12 Minutes c)Conditioning 25 Wall Balls 25 Pull Ups 25 KB Swings (53/35) 3 RFT
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a) Skill
Snatch Balance b)Strength Power Snatch+Hang Snatch+Full Snatch 30 Reps @70% *Focus on technique* 12 Minutes c)Conditioning AMRAP10 10 Push Press 10 Box Jumps (24/20) L1 135/105 L2 115/85 L3 95/65 a)Skill
Rope Climbs b)Conditioning *Partner Workout* 800M Run 100 Double Unders 50 Cal Row 100 Hand Release Push Ups 50 GHD Sit Ups (L1)/100 Ab Mat Sit Ups (L2,L3,L4) 800M Run *Only 1 partner works at a time* a)Skill
Max Unbroken Toes to Bar 3 Rounds b) Conditioning 2 Minutes to complete 10 Squats @ 70% Rest 1 Minute 6 Rounds a)Skill
Max Hollow Body Hold b)Strength 25 Clean @70% 9 Min c)Conditioning 15 Hang Squat Cleans 15 Burpees 3RFT L1 155/105 L2 135/95 L3 115/75 a)Skill
Pistol Squat b)Strength 20 Minutes to find your 1RM Make up session 10 Minutes Bench Press c)Conditioning 1 Mile Run (1600M) for time! a)Skill
Handstand Hold/Walk b)Strength 20 Minutes to find your 1RM Squat c) Conditioning 10 Deadlifts 10 Bar Hop Burpees 3RFT L1 315/275 L2 275/225 L3 225/185 a)Skill
Turkish Get Up AMRAP3 b)Strength 20 Minutes to find your 1RM Snatch c)Conditioning EMOM10 Odd: 5 Overhead Squat Even: 10 Toes to Bar L1 135/105 L2 115/95 L3 95/65 a)Skill
Bar Muscle Up b)Strength 20 Minutes to find your 1RM Deadlift c)Conditioning 400M Run 25 Wall Balls 3 RFT a)Skill
Double Unders b)Strength 20 Minutes to find your 1RM Front Squat c)Conditioning AMRAP 10 5 Hang Cleans 25 Air Squats L1 155/105 L2 135/85 L3 95/65 |
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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