HARRISON STRENGTH & FITNESS
  • THE GYM
  • COACHES
  • TRAINING RATES
  • RUN CLUB
  • SCHEDULE
  • CONTACT

July 30th, 2013

7/30/2013

0 Comments

 
COMPETITORS

*SUMMER MELTDOWN PREP*

Strength: Power Clean - Work up to a heavy Single
Conditioning A: For Time - 30-20-10 Pull-ups/Push-ups/TTB
Conditioning B: For Time - 500m Sprint x3 (Rest 2 Mins. between efforts)
Skill: Tabata Burpees
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 225/155# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


G.O.M.A.D

Strength A: Push-press/Jerk - Work up to a heavy Single
Strength B: Rest Week
Accessory: Rest Week
Conditioning: AMRAP 20 - 200m Run/10 HSPUs/20 KB Swings
Mobility: MWOD 99 - Solving front rack problems

ST - *30 Mins*, AC - *20 Mins*, CO - *15 Mins*, MO - *N/A*
RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


CROSSFIT

Strength: Strict Press - 3x15 (Progressive - 2 min. rest between sets)
Conditioning: AMRAP 15 - 5 Hang Power Cleans/7 Burpees-over-bar/9 CTB
Skill: Max Wall Walks in 2 Minutes + Max Ring Rows in 1 Minute x3
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 185/125# / SCALED A - 155/105# / SCALED B - 115/80#
Notes: N/A
0 Comments

July 29th, 2013

7/29/2013

0 Comments

 
COMPETITORS

*SUMMER MELTOWN PREP*


Strength: Back Squat - Work up to a heavy Triple
Conditioning A: AMRAP 20 - 500m Row/20 OH Lunges
Conditioning B: N/A
Skill: Tabata Burpees
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 95/65# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


G.O.M.A.D

Strength A: Snatch - 7x2 at 75-85% of 1RM
Strength B: Rest Week
Accessory: Rest Week
Conditioning: AMRAP 20 - 300m Run/4 Stone Shoulders/4 Bear Crawls
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *30 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A*
RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


CROSSFIT

Strength: Front Squat - 3x15 (Progressive - 2 min. rest between sets)
Conditioning: AMRAP 25 - 300m Run/10 Snatches/30 Double-unders/10 Thrusters
Skill: Max TTB in 2 Minutes + Max Burpees in 1 Minute x3
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *25 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 135/95# / SCALED A - 115/80# / SCALED B - 95/65#
Notes: N/A
0 Comments

July 26th, 2013

7/26/2013

0 Comments

 
COMPETITORS

Strength: Power Clean - 3 Position (low to high) at 75-85% of 1RM x 10
Conditioning A: For time - Row 500m/25 HSPUs/Run 500m/25 CTB/
Row 500m/25 Bench Presses/Run 500m/25 CTB
Skill: ALT EMOM 10 - Rope Climbs/Ring Dips
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 225/155# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


G.O.M.A.D

Strength A: Power Clean - 3 Position (low to high) at 75-85% of 1RM x 10
Strength B: Axle Bench Press - 8x2 (Progressive)
Accessory: (a) Axle Rows/(b) Strict HSPUs 5xMR
Conditioning: AMRAP 10 - 5 Strict Pull-ups/10 Ring Dips/20 Double-unders
Mobility: MWOD 99 - Solving front rack problems

ST - *30 Mins*, AC - *20 Mins*, CO - *15 Mins*, MO - *N/A*
RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


CROSSFIT

Strength: HSPUs - 5xMR
Conditioning: Run 1000m then AMRAP in remaining time of - 3 Squat Cleans/
5 Shoulder to Overhead/7 CTB
Skill: Max Wall Walks in 2 Minutes + Max Pull-ups in 1 Minute x3
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 165/115# / SCALED A - 135/95# / SCALED B - 95/65#
Notes: N/A
0 Comments

July 25th, 2013

7/25/2013

0 Comments

 
COMPETITORS

Strength: Back Squat - 3x12 (1 Weight)
Conditioning A: Death by Snatch
Conditioning B: For Time - 2 Mile Run
Skill: ALT EMOM 10 - TTB/Overhead Lunges
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *30 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 135/95# (Conditioning 115/80#) / SCALED A - N/A# / SCALED B - N/A#
Notes: Complete Conditioning B after Skill.


G.O.M.A.D

Strength A: Front Squat 5xMR at Bodyweight
Strength B: Deadlift 3x1
Accessory: (a) Split Squats/(b) GHRs - 3x8 (1 Weight)
Conditioning: 200m Sprint/100 ft. Sled Drag x 6
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *30 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A*
RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


CROSSFIT

Strength: Deadlift 5x1 (1 Weight)
Conditioning: AMRAP 25 - 300m Run/10 TTB/10 Burpees/10 Overhead Squats
Skill: Max KTEs in 2 Minutes + Max Double-unders in 1 Minute x3
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 135/95# / SCALED A - 115/80# / SCALED B - 95/65#
Notes: N/A
0 Comments

July 23rd, 2013

7/23/2013

0 Comments

 
COMPETITORS

Strength: Push-press/Jerk - 5x1
Conditioning A: 5 RFT - 200m Run/3 Muscle-ups/3 Hang power cleans
Skill: ALT EMOM 10 - CTB Pull-ups/Push-ups
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


G.O.M.A.D

Strength A: Axle Press - 5x8 (1 Weight)
Strength B: Weighted Pull-up - 5x8 (1 Weight)
Accessory: (a) Ring Push-ups/(b) Legless Rope Climbs 5xMR
Conditioning: 3 RFT - 5 Wall Walks/5 Hang Power Cleans/10 Burpees/200m Run
Mobility: MWOD 99 - Solving front rack problems

ST - *30 Mins*, AC - *20 Mins*, CO - *15 Mins*, MO - *N/A*
RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


CROSSFIT

Strength: Strict Press - 3x8 (Progressive - 2 min. rest between sets)
Conditioning: AMRAP 20 - 20 Double-unders/10 Ring Dips/5 Hang Power Cleans
+ 200m Run after every 2 rounds
Skill: Max Wall Walks in 2 Minutes + Max Pull-ups in 1 Minute x3
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 185/125# / SCALED A - 155/105# / SCALED B - 115/80#
Notes: N/A
0 Comments

July 22nd, 2013

7/22/2013

0 Comments

 
COMPETITORS

Strength: Snatch - 3 Position (low to high) at 65-75% of 1RM x 10
Conditioning A: For Time - 2-4-6-8-10 of Front Squats + 7 Burpees-over-bar
to start and between rounds
Skill: ALT EMOM 10 - TTB/Overhead Lunges
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 205/135# (Conditioning 95/65#) / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


G.O.M.A.D

Strength A: Snatch - 3 Position (low to high) at 65-75% of 1RM x 10
Strength B: Pause Squat - 8x2 (Progressive - 2 min. rest between sets)
Accessory: (a) Zercher Lunges/(b) GHRs - 3x8 (1 Weight)
Conditioning: ALT EMOM 10 - Tire Flips/Sled Drags
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *30 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A*
RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


CROSSFIT

Strength: Front Squat - 3x12 (Progressive - 2 min. rest between sets)
Conditioning: For Time - 20 Snatches/300m Run/40 Burpees-over-bar/
300m Run/60 Barbell Lunges/300m Run
Skill: Max KTEs in 2 Minutes + Max Double-unders in 1 Minute x3
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 135/95# / SCALED A - 115/80# / SCALED B - 95/65#
Notes: N/A
0 Comments

July 19th, 2013

7/19/2013

0 Comments

 
COMPETITORS

Strength: Power Clean - 7x2 at 85-95% of 1RM
Conditioning A: For time - 21-15-9 of HSPUs/KB Swings/CTB
Skill: ALT EMOM 10 - Rope Climbs/Ring Dips
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 40kg/28kg# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


G.O.M.A.D

Strength A: Power Clean - 7x2 at 85-95% of 1RM
Strength B: Axle Bench Press - 6x4 (Progressive)
Accessory: (a) Axle Rows/(b) Strict HSPUs 4xMR
Conditioning: 5 RFT - 3 Rope Climbs/6 Wall Walks/9 Burpees
Mobility: MWOD 99 - Solving front rack problems

ST - *30 Mins*, AC - *20 Mins*, CO - *15 Mins*, MO - *N/A*
RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


CROSSFIT

Strength: HSPUs - 4xMR
Conditioning: AMRAP 15 - 200m Run/10 CTB/5 Ground to Overhead
Skill: Max Wall Walks in 2 Minutes + Ring Rows in 1 Minute x3
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 165/115# / SCALED A - 135/95# / SCALED B - 95/65#
Notes: N/A
0 Comments

July 18th, 2013

7/18/2013

0 Comments

 
COMPETITORS

Strength: Back Squat - 3x10 (1 Weight)
Conditioning A: For Time - 75 Double-unders/25 Thrusters/75 Double-unders/25 Power Snatches/
75 Double-unders/25 Overhead-Squats
Skill: ALT EMOM 10 - TTB/Front Rack Lunges
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *30 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 135/95# (Conditioning 115/80#) / SCALED A - N/A# / SCALED B - N/A#
Notes: Complete Conditioning B after Skill.


G.O.M.A.D

Strength A: Front Squat 4xMR at Bodyweight
Strength B: Deadlift 3x3
Accessory: (a) Split Squats/(b) GHRs - 3x10 (1 Weight)
Conditioning: 200m Sprint/100 ft. Sled Drag x 6
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *30 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A*
RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


CROSSFIT


Strength: Deadlift 5x3 (1 Weight)
Conditioning: 3 RFT - 1000m Run/40 Double-unders/30 KTEs/20 Squat Snatches
Skill: Max KTEs in 2 Minutes + Max Double-unders in 1 Minute x3
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 115/80# / SCALED A - 95/65# / SCALED B - 65/45#
Notes: N/A
0 Comments

July 16th, 2013

7/16/2013

0 Comments

 
COMPETITORS

Strength: Push-press/Jerk - 5x3
Conditioning A: For Time - 9-7-5-3-1 of Muscle-ups/Power Cleans

Conditioning B: For Time - 2000m Row
Skill: ALT EMOM 10 - CTB Pull-ups/Push-ups
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 225/155# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


G.O.M.A.D

Strength A: Axle Press - 4x6 (1 Weight)
Strength B: Weighted Pull-up - 4x8 (1 Weight)
Accessory: (a) Ring Push-ups/(b) Legless Rope Climbs 4xMR
Conditioning: AMRAP 10 - 5 HSPUs/10 KB Swings/20 Double-unders
Mobility: MWOD 99 - Solving front rack problems

ST - *30 Mins*, AC - *20 Mins*, CO - *15 Mins*, MO - *N/A*
RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


CROSSFIT

Strength: Strict Press - 3x10 (Progressive - 2 min. rest between sets)
Conditioning: AMRAP 15 - 5 Hang Power Cleans/7 Burpees-over-bar/9 CTB
Skill: Max Wall Walks in 2 Minutes + Max Ring Rows in 1 Minute x3
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 185/125# / SCALED A - 155/105# / SCALED B - 115/80#
Notes: N/A
0 Comments

July 15th, 2013

7/15/2013

0 Comments

 
COMPETITORS

Strength: Snatch - 7x2 at 75-85% of 1RM
Conditioning A: AMRAP 20 - 10 Front Squats/20 TTB/10 Front Rack Lunges/20 TTB

Conditioning B: For Time - 2000m Row
Skill: ALT EMOM 10 - GHD Sit-ups/Wallballs
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 165/115# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


G.O.M.A.D

Strength A: Snatch - 7x2 at 75-85% of 1RM

Strength B: Pause Squat - 6x4 (Progressive - 2 min. rest between sets)
Accessory: (a) Zercher Lunges/(b) GHRs - 3x10 (1 Weight)
Conditioning: ALT EMOM 10 - Stone Shoulders/Bear Crawls
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *30 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A*
RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


CROSSFIT

Strength: Front Squat - 3x10 (Progressive - 2 min. rest between sets)
Conditioning: AMRAP 25 - 300m Run/10 Snatches/30 Double-unders/10 Thrusters
Skill: Max TTB in 2 Minutes + Max Burpees in 1 Minute x3
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *25 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 135/95# / SCALED A - 115/80# / SCALED B - 95/65#
Notes: N/A
0 Comments
<<Previous

    Archives

    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013

    Categories

    All
    Competitors
    G.O.M.A.D.
    Lightweights

    RSS Feed

Powered by Create your own unique website with customizable templates.
  • THE GYM
  • COACHES
  • TRAINING RATES
  • RUN CLUB
  • SCHEDULE
  • CONTACT