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7/30/2016

Saturday

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a)Skill

Bar Muscle Up

b)WOD

Partner Workout

3000M Row

Every Switch

5 Burpees
10 Air Squats
15 Mountain Climbers

​*We didn't do it last week ;) *

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7/29/2016

Friday

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a)Strength

Push Press

b)WOD

5 Back Squats
10 Pull Ups

AMRAP 10 Minutes

Level 1 185/125
Level 2 135/85
​Level 3 95/65

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7/28/2016

Thursday

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a)Skill

Hand Stand Push Up

b)WOD

7 Deadlift
7 Toes to Bar
7 Box Jumps

7 Rounds for time

Level 1 275/205
Level 2 225/175
Level 3 185/125


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7/27/2016

Wednesday

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a)WOD 

Partner Workout

800M Run
40 Power Snatches
40 Overhead Squats
40 Push Press
800M Run

Level 1 95/65
Level 2 75/45
Level 3 65/35

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7/26/2016

Tuesday

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a)Strength

Front Squat

b)WOD

21-15-9
Thrusters
Bar Hop Burpees

Level 1 95/65
Level 2 75/45
​Level 3 65/35

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7/25/2016

Monday

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a)Strength

Hang Cleans

b)WOD

Heavy Grace

Level 1 185/135
Level 2 135/95
Level 3 and 4- Pick a weight or set of dumbells that will allow you to finish in less than 5 minutes.

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7/23/2016

Saturday 

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a)Skill

Rowing

b)WOD

Partner Workout

3000M Row

Every time you switch, both must perform the following:

5 Burpees
10 Squat Jumps
​15 Mountain Climbers

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7/22/2016

Friday

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a)Strength

Toes to Bar

b)WOD

3 Minutes Calorie Row
3 Minutes Weighted Step Ups
3 Minutes Push Press
Rest 3 Minutes

2 Minutes Calorie Row
2 Minutes Weighted Step Ups
2 Minutes Push Press
Rest 2 Minutes

1 Minute Calorie Row
1 Minute Weighted Step Up
1 Minute Push Press

Level 1 Barbell (135/95) KB (53/35)
Level 2 Barbell (115/75) KB (35/26)
Level 3 Barbell (95/45) KB (26/18)

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7/21/2016

Thursday 

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a)Strength

Back Squat

b)WOD

10 Chest to Bar Pull Ups
20 Wall Balls
30 Kettlebell Swings

3 Rounds for Time

Level 1 (53/35)
Level 2 (45/26)
​Level 3 (35/18)

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7/20/2016

Wednesday

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a)Strength

Power Snatch

b)WOD

20 Overhead Walking Lunges
10 Hand Stand Push Ups

AMRAP 10 Minutes

Level 1 (45/25)
Level 2 (35/25)
Level 3 (25/15)
​

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