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7/31/2017

MONDAY

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a)Strength

Power Clean

b)WOD

6 Thrusters (95/65)
12 Box Jump Overs (24/20)
Rest 1 Minute

3 Rounds

Level 2 75/45
Level 3 65/35

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7/29/2017

SATURDAY

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a)Strength

Clean and Jerk

b)WOD

50 Double Unders
10 Thrusters (95/65)

AMRAP 8 Minutes

Level 2 (75/45)
Level 3 (65/35)

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7/28/2017

FRIDAY

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a)Strength/Skill

Turkish Get Up

b)WOD

2 Minutes
100M Run
Remaining time AMRAP Overhead Squats (135/95)

Rest 2 Minutes

2 Minutes
100M Run
Remaining time AMRAP Box Jumps (24/20)

2 Rounds

Level 2 (95/65)
Level 3 (65/35)
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7/27/2017

THURSDAY

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a)Strength

Bar Muscle Up

b)WOD

400M Run
25 Push Ups
25 GHD Sit Ups

4 Rounds for Time

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7/26/2017

WEDNESDAY

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a)Partner WOD

40 Shoulder to Overhead (115/85)
Cal Row (40/36)
40 Wall Balls (20/14)
40 Sumo High Pulls
Rest 3 Minutes

3 Rounds for Time

Level 2 (95/65)
​Level 3 (65/45)

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7/25/2017

TUESDAY

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a)Strength

Hang Clean

b)WOD

AMRAP 9 Minutes

Front Squat (135/95)
Bar Hop Burpee

Ladder: start at 1, add 1 rep every round.

Level 2 115/85
​Level 3 95/65

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7/24/2017

MONDAY

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a)Strength

Push Press

b)WOD

10 Toes to Bar
15 Deadlifts (225/155)

5 Rounds for Time

Level 2 185/95
​Level 3 135/75

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7/22/2017

SATURDAY

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a)Strength

Clean and Jerk

b)WOD

AMRAP 10 Minutes

10 Hang Cleans (135/95)
15 Air Squats

Level 2 115/85
Level 3 95/65

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7/21/2017

FRIDAY

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a)Strength

Overhead Squat

b)WOD

10 Back Squats (135/105)
10 Sumo Deadlift High Pulls (135/105)

5 Rounds for Time

Level 2 95/65
Level 3 65/35

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7/20/2017

THURSDAY

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a)Strength/Skill

Hand Stand Push Ups

b)WOD

EMOM 20 Minutes

Even: 40 Double Unders
Odd: 10 Burpees

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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