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7/31/2015

Friday 

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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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7/30/2015

Thursday

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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

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7/29/2015

Wednesday

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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*


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7/28/2015

Tuesday

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a)Skill

Max Unbroken Toes to Bar

3 Rounds

b) Conditioning

2 Minutes to complete
10 Squats @ 70%
Rest 1 Minute

6 Rounds





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7/27/2015

Monday

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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


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7/25/2015

Saturday

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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!

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7/24/2015

Friday

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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

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7/23/2015

Thursday

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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


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7/22/2015

Wednesday

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a)Skill

Bar Muscle Up

b)Strength
20 Minutes to find your 1RM
Deadlift

c)Conditioning

400M Run
25 Wall Balls
3 RFT


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7/21/2015

Tuesday

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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


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