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New Years Eve WOD
a)Team of 4 Air Squats Burpees Sit Ups Pull Ups *Team must accumulate 2015 reps* *Every 2 Minutes, movements will rotate*
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a)Strength
Strict Press b)MetCon EMOM 14 Odd: 10 Sumo Deadlift High Pull Even: 15 Box Jumps L1 115/95 L2 95/75 L3 75/55 a)Skill
Double Unders L1 100 For Time L2 10 EMOM L3 AMRAP 7 Minutes b)MetCon "DT" 12 Deadlift 9 Hang Clean 6 Push Jerks 5RFT L1 155/105 L2 135/85 L3 95/65 a)Strength
Squat b)MetCon 2 Power Snatch 2 Toes to Bar 4 Power Snatch 4 Toes to Bar ... AMRAP10 *Ladder- each round add 2 reps* L1 95/65 L2 75/55 L3 DB Snatch a)Skill
Rope Climbs b)MetCon Calorie Row Deadlift Med Ball Cleans Hand Release Push Ups :45 seconds on/:15 seconds on 5 Rounds Rest Day!
Merry Christmas! Enjoy the day with your families. The mind is just important as the body. Hug somebody! 12 Days of Christmas
1 Sumo Deadlift High Pull (75/55) 2 Thrusters (75/55) 3 Push Press (75/55) 4 Power Cleans (75/55) 5 Power Snatches (75/55) 6 KB Swings (53/35) 7 Pull Ups 8 Weighted Sit Ups 9 Box Jumps 10 Double Unders 11 Burpees 12 Overhead Walking Lunge a)Strength
Clean and Jerk b)MetCon 2 Wall Balls 10 Double Unders 4 Wall Balls 10 Double Unders 6 Wall Balls 10 Double Unders 8 Wall Balls 10 Double Unders 10 Wall Balls 20 Double Unders .... AMRAP 12 a)Skill
Active Shoulders Pull Up Progressions b)MetCon NANCY 400M Run 15 Overhead Squats 5 RFT a)Strength
Deadlift b)MetCon 12-9-6 Squat Cleans Bar Muscle Ups L1 225/185 L2 185/135 (Chest to Bar) L3 135/105 (Pull Up) L4 KB Swing (Pull Up or Ring Row) |
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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