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12/31/2016

Saturday

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a)Partner WOD

Buy In: 800M Med Ball Run

​100 Box Jumps
100 Wall Balls
100 Hand Release Push Ups
100 Kettlebell Swings
100 Pull Ups
100M Sled Push

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12/30/2016

friday

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a)Strength

High Hang Clean
Hang Clean
Power Clean

Complex

Work to a heavy single

b)Accesory

Bent over Row 2x10

c)Accesory

Plyo Push Up 2x10
​

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12/29/2016

thursday

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a)Skill

Toes to Bar

b)WOD

Nancy

5 Rounds for Time

400M Run
15 Overhead Squats (95/65)


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12/28/2016

Wednesday

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a)Strength

Power Clean

b)WOD

10 Front Squat (185/115)
20 GHD Sit Ups
60 Double Unders

Level 2 135/75 (Sub GHD with weighted ab mat sit ups)
Level 3 65/35 (Sub GHD with weighted ab mat sit ups)


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12/27/2016

Tuesday

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a)Partner WOD

2 Mile Run
50 Power Snatches
1k Row
25 Power Snatches
400M Run

Level 1 135/95
Level 2 95/65
​Level 3 65/35

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12/26/2016

Monday

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a)Strength

Back Squat

b)WOD

10 Push Press
10 Sumo High Pulls
10 Bar Hop Burpees

​5 Rounds for Time

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12/24/2016

Saturday 

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a)12 Days of Christmas WOD

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 Kettlebell Swings (53/35)
7 Pull Ups
8 Knees to Elbows
9 Box Jumps (24/20)
10 Double Unders
11 Burpees
12 Overhead Walking Lunge (45/25)

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12/23/2016

Friday 

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a)Skill

Pull Ups

b)WOD

500M Row
400M Run
Rest 1 Minute

3 Rounds

Rest 5 Minutes

Row 250M
Run 200M
Rest 1 Minute

3 Rounds

​

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12/22/2016

Thursday

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a)Strength

Push Press

b)WOD

20 Kettlebell Swings (53/36)
15 Toes to Bar
100M Farmers Carry

4 Rounds for Time

Level 2 (45/26)
Level 3 (26/18)


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12/21/2016

Wednesday

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a)Strength

Barbell Complex

High Hang Clean
Hang Clean
Power Clean

Work to a heavy complex

b)Accessory

Bent over row 3x10

c)Accesory
Plyo Push Up 2x10

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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