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9/30/2015

Wednesday 

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​a)Skill

Bar Muscle Up

b)Conditioning

100 Double Unders/300 Singles
50 Ab Mat Sit Ups
25 Power Snatches

3RFT

L1 95/75
L2 75/55
​L3 65/35

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9/29/2015

Tuesday 

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​a)Strength

Clean and Jerk

EMOM 5

2x @90%

b)Conditioning

50 Shoulder to Overhead

*Every bar drop will result in a 100M Run*

L1 115/95
L2 95/65
L3 65/45

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9/28/2015

Monday

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a)Strength

Deadlift

8 reps @ 90%

8 Minutes

b)Conditioning

AMRAP 10
10 Front Squat
20 Bar Hop Burpees

L1 155/125
L2 135/95
L3 95/65

​*No Rack*

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9/26/2015

Saturday 

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a)Skill

Rope Climbs

b)Conditioning

EMOM20
Even: 10 Wall Balls
Odd: 5 Cleans

L1 155/115
L2 135/95
L3 115/65

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9/25/2015

Friday

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a)Strength

12 Minutes to find 3RM, once failure is reached use remaining time to find 3RM Push Press.

b)Conditioning

5 Bar Muscle Ups
15 Burpees
20 Hollow Rocks

4 RFT

L2 C2Bx10
L3 Pul Ups x10


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9/24/2015

Thursday 

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a)Strength

Power Snatch

40 reps @65%

b)Conditioning

2-4-6-8-10...
Progressive Ladder +2 every round


Back Squat
Box Jumps

AMRAP 8

L1 225/185; 30/24
L2 185/135; 24/20
L3 135/95; 20/Step Up

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9/23/2015

Wednesday

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a)Skill

Hand Stand Push Up

b)Conditioning

20 American Swings
15 Toes to Bar

L1 70/53
L2 53/35
L3 35/20

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9/22/2015

Tuesday

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a)Skill

Pistol

b)Conditioning

Partner WOD
800M Run
100 Deadlifts (L1 225/185; L2 185/135; L3 135/95)
100 Med Ball Cleans (L1 20/14; L2 14/10; L3 10/6)
100 Med Ball Sit Ups
800M Run


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9/21/2015

Monday

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a)Strength

Front Squat

EMOM8
1 Front Squat @90%

b)Conditioning

FRAN

21-15-9
Thruster
Pull Up

L1 95/65
L2 75/45
L3 65/35

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9/19/2015

Saturday

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LIFT UP AUTISM

"LUKE"

AMRAP 5

5 Power Cleans (155/105)
24 Double Unders
10 Pull Ups

Scale options:
Power Cleans- Dumbells or Med Ball
Double Unders- Singles
Pull Ups- Banded Pull Ups

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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