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7/31/2018

Tuesday

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a)CrossFit Open Workout 12.2

AMRAP 10 Minutes
​30 Snatches (75/45)
30 Snatches (135/75)
30 Snatches (165/100)
Max Snatches (210/120)

Rest 5 Minutes

CrossFit Open Workout 12.4/13.3
AMRAP 12 Minutes
150 Wall Balls (20/14)
90 Double Unders
30 Muscle Ups

Rest 3 Minutes
Tabata 4 Minutes
Kettlebell Swing (70/53)
​


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7/30/2018

Monday

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a)Strength

Clean Complex

b)WOD

30 Back Squats (155/105)
10 Toes to Bar
20 Back Squats
20 Toes to Bar
10 Back Squats
30 Toes to Bar

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7/28/2018

Saturday

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a)WOD

CHIEF

AMRAP 3 Minutes
3 Power Cleans (135/95)
6 Push Ups
9 Squats
Rest 1 Minutes

​5 Rounds

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7/27/2018

Friday

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a)Strength
Bench Press

b)WOD
AMRAP 12 Minutes
15 Wall Balls (115/80)
15 Hang Snatches (115/80)
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7/26/2018

Thursday

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a)Skill
Handstand Push Ups

b)WOD

Heavy Nancy
400 M Run
15 Overhead Squats (135/95)
5 Rounds for Time

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7/25/2018

Wednesday

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a)Strength
Deadlift

b)WOD
21-15-9
Push Press (135/95)
Cals Assault Bike
Chest to Bar Pull Ups
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7/24/2018

Tuesday

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a)WOD

Running Clock
25 Burpees
then...
20 Front Rack Lunges (135/95)
10 Hang Cleans (135/95)
3 Rounds for Time
Rest 5 Minutes

25 Burpees
then
75 Double Unders
15 Front Squats (155/105)
3 Rounds for Time
Rest 3 Minutes

Buy Out: Accumulate 3 Minutes
Front Rack Hold (225/155)
​

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7/23/2018

Monday

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a)Strength

Snatch Complex

b)WOD

AMRAP 5 Minutes
2-4-6-8... (Ladder, every round +2 reps)
Thrusters (95/65)
Box Jumps (30/24)
Rest 2 Minutes
AMRAP 5 Minutes
2-4-6-8... (Ladder, every round +2 reps)
Thrusters (115/85)
Box Jumps (24/20)

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7/21/2018

Saturday

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a)Partner WOD

10 Squat Cleans (155/110)
10 Toes to Bar
10 Rounds
1 Mile Run
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7/20/2018

Friday

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a)Strength

Overhead Squats

b)WOD

100 Kettlebell Swings (53/36)
*10 Pull Ups every break

50 Back Squats (225/155)
*10 Assault Bike Cals every break

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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