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Happy Halloween!!!
May you all enjoy the festivities with your families. Have fun, be safe, eat candy or treats and get ready to pay the price on Monday! a)Strength Deadlift 1x10 @50% 1x8 @60% 1x6 @65% 4x4 @70% b)Conditioning 10 Strict Press 20 Push Press 30 Push Jerk 2 RFT *200M Run Penalty for dropping the bar* L1 115/95 L2 95/65 L3 65/35
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a)Strength
Back Squat 1x10 @50% 1x8 @60% 5x6 @70% b)Conditioning EMOM10 Even: 10 Overhead Squats Odd: 15 Toes to Bar L1 135/105 L2 115/75 L3 95/65 a)Skill
Rope Climbs b)Conditioning 6 Hang Cleans 60 Wall Balls 6 Front Squats AMRAP 13 *Teams of 2* L1 185/135 L2 155/105 L3 95/65 a)Strength
Clean and Jerk 1x5 at 50% 1x5 at 60% 1x4 at 65% 4x4 at 70% b)Conditioning 12 Box Jumps 6 Thrusters 6 Bar Facing Burpees L1 95/65 L2 75/45 L3 65/35 L4 DB Thruster a)Skills
Pistols b)Conditioning 400M Run 21 HSPU 21 KB Swings 400M Run 15 HSPU 15 KB Swings 400M Run 9 HSPU 9 KB Swings L1 70/53 L2 53/35 L3 35/20 a)Skill
Muscle Up b)Conditioning 2 Rope Climbs 10 Back Squats AMRAP8 L1 225/185 L2 185/135 L3 135/95 a)Strength
Bench Press 40 Reps at 70% b)Conditioning 400M Run 21 Thrusters 3 RFT L1 95/65 L2 75/45 L3 65/35 a)Skill
Double Unders b)Conditioning "Deck of Death" Hearts - KB Swings Spades- Weighted Sit Ups Clubs- Overhead Lunges Diamonds- Squat Jumps Team of 3 or 4 Each team will be given a deck of cards, goal is to get through the deck as fast as possible. 20 Minute Cap |
AuthorBackyard Staff CategoriesArchives
January 2019
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Backyard CrossFit
716 S. Vail Avenue Montebello, Ca 90640 email: staff@backyardcrossfit.com |
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