August 05th, 2013

COMPETITORS

Strength: Hang Snatch - 5x3 at 65-75% of 1RM
Conditioning A: AMRAP 10 - 5 Back Squats/15 Burpees
Conditioning B: 1 Mile Run
Skill: ALT EMOM 10 - Cal Row/TTB
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 275/185# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


G.O.M.A.D

Strength A: Hang Snatch - 5x3 at 65-75% of 1RM
Strength B: 1 & 1/4 Front Squat - 3x8 (Progressive - 2 min. rest between sets)
Accessory: (a) Zercher Squats/(b) GHRs - 3x12 (1 Weight)
Conditioning: ALT EMOM 12 - KB Swings/TTB/Burpees
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: Pause Squat - 5x5 (Progressive - 2 min. rest between sets)
Conditioning: 1 Minute at each station x3 - Wallball/Burpees/Hang Snatches/Burpees/TTB
Skill: Max Cal Row in 2 Minutes + Box Jumps 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: Step down on box jumps. No rebounding.