COMPETITORS
Strength: Strict Press - 3x8 *Progressive* Conditioning:
Skill/Mobility: 1 Mile Run ST - *20 Mins*, CO - *20 Mins*, SK/MO - *8 Mins* G.O.M.A.D Strength: (a) Strict Press - 3x8 *Progressive* (b) T-Bar Rows - 3x8 *Progressive* Conditioning:
Skill/Mobility: ALT for MR EMOM (12) - CTB/Ring Dips/Burpees ST - *25 Mins*, CO - *20 Mins*, SK/MO - *12 Mins* GPP Strength: Strict Press - 3x10 *Progressive* Conditioning:
Skill/Mobility: 2 Mins at each station x2 - Rope Climbs/Wall Walks/Cal Row ST - *20 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*
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COMPETITORS
*N/A* G.O.M.A.D Strength A: N/A Strength B: N/A Accessory: N/A Conditioning:
Mobility: MWOD 99 - Solving front rack problems ST - *30 Mins*, AC - *10 Mins*, CO - *15 Mins*, MO - *N/A* CROSSFIT Strength: N/A Conditioning:
Skill: N/A Mobility: MWOD 99 - Solving front rack problems ST - *N/A*, CO - *25 Mins*, SK - *18 Mins*, MO - *N/A* COMPETITORS
*N/A* G.O.M.A.D Strength A: N/A Strength B: N/A Accessory: N/A Conditioning:
Mobility: MWOD 99 - Solving front rack problems ST - *30 Mins*, AC - *10 Mins*, CO - *15 Mins*, MO - *N/A* CROSSFIT Strength: N/A Conditioning:
Skill: N/A Mobility: MWOD 99 - Solving front rack problems ST - *N/A*, CO - *25 Mins*, SK - *18 Mins*, MO - *N/A* COMPETITORS
*N/A* G.O.M.A.D Strength A: Front Squat - 8x2 *1 Weight Across* Strength B: Deadlift - Work up to a new 1RM Accessory: (a) Sled Drag 3x100ft. / (b) GHRs - 5xMR Conditioning:
Mobility: MWOD 99 - Solving front rack problems ST - *30 Mins*, AC - *15 Mins*, CO - *20 Mins*, MO - *N/A* CROSSFIT Strength: Deadlift - 5x3 *Progressive* Conditioning:
Skill: N/A Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *20 Mins*, SK - *N/A*, MO - *N/A* COMPETITORS
*N/A* G.O.M.A.D Strength A: Clean Pull + Hang Clean at 80-90% of 1RM x5 Strength B: Shoulder to Overhead - 5x1 *Progressive* Accessory: (a) DB Bench / (b) CTB Pull-ups - 5xMR Conditioning:
Mobility: MWOD 99 - Solving front rack problems ST - *30 Mins*, AC - *10 Mins*, CO - *15 Mins*, MO - *N/A* CROSSFIT Strength: Push Press - 5x3 - *Progressive* Conditioning:
Skill: 3 Mins at each station x2 - Rope Climbs (or strict pull-ups)/Double-unders/Ring Dips Mobility: MWOD 99 - Solving front rack problems ST - *N/A*, CO - *25 Mins*, SK - *18 Mins*, MO - *N/A* COMPETITORS
*N/A* G.O.M.A.D Strength A: Snatch - 3 Position (low to high) at 70-80% of 1RM x5 Strength B: Back Squat - 8x2 *Progressive* Accessory: (a) Sled Pull 3x100ft. / (b) GHRs - 5xMR Conditioning:
Mobility: MWOD 99 - Solving front rack problems ST - *30 Mins*, AC - *15 Mins*, CO - *20 Mins*, MO - *N/A* CROSSFIT Strength: Back Squat - 5x8 *Progressive* Conditioning:
Skill: N/A Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *20 Mins*, SK - *N/A*, MO - *N/A* COMPETITORS
*N/A* G.O.M.A.D Strength A: Seated BB Press - 5x8 *1 Weight Across* Strength B: Pendlay Rows - 5x8 *1 Weight Across* Accessory: (a) Bodyweight Bench Press / (b) Weighted Pull-ups - 5xMR Conditioning:
Mobility: MWOD 99 - Solving front rack problems ST - *25 Mins*, AC - *15 Mins*, CO - *15 Mins*, MO - *N/A* CROSSFIT Strength: Bench Press - 5x8 *1 Weight Across* Conditioning:
Skill: N/A Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *25 Mins*, SK - *N/A*, MO - *N/A* COMPETITORS
*N/A* G.O.M.A.D Strength A: Front Squat - 6x4 *1 Weight Across* Strength B: Deadlift - 3x3 *1 Weight Across* Accessory: (a) Sled Drag 4x100ft. / (b) GHRs - 4xMR Conditioning:
Mobility: MWOD 99 - Solving front rack problems ST - *30 Mins*, AC - *15 Mins*, CO - *20 Mins*, MO - *N/A* CROSSFIT Strength: Deadlift - 5x5 *Progressive* Conditioning:
Skill: 2 Mins at each station x3 - TTB/Cal Row/Wallball Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *20 Mins*, SK - *N/A*, MO - *N/A* COMPETITORS
*N/A* G.O.M.A.D Strength A: Hang Clean - x2 EMOM at 80-90% Strength B: Shoulder to Overhead - 5x3 *Progressive* Accessory: (a) DB Bench / (b) CTB Pull-ups - 4xMR Conditioning:
Mobility: MWOD 99 - Solving front rack problems ST - *30 Mins*, AC - *10 Mins*, CO - *15 Mins*, MO - *N/A* CROSSFIT Strength: Push Press - 5x5 *Progressive* Conditioning:
Skill: N/A Mobility: MWOD 99 - Solving front rack problems ST - *N/A*, CO - *25 Mins*, SK - *18 Mins*, MO - *N/A* COMPETITORS
*N/A* G.O.M.A.D Strength A: High Pull + Hang Snatch - x5 at 70-80% of 1RM Strength B: Back Squat - 6x4 *Progressive* Accessory: (a) Sled Pull 4x100ft. / (b) GHRs - 4xMR Conditioning:
Mobility: MWOD 99 - Solving front rack problems ST - *30 Mins*, AC - *15 Mins*, CO - *20 Mins*, MO - *N/A* CROSSFIT Strength: Back Squat - 4x8 *Progressive* Conditioning:
Skill: N/A Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *20 Mins*, SK - *N/A*, MO - *N/A* |