August 08th, 2013

COMPETITORS

Strength: Deadlift - 3x5 (1 Weight)
Conditioning A: For Time - 500m Run/30 Front Squats/60 Burpees/
30 Power Snatches/500m Run
Conditioning B: N/A
Skill: ALT EMOM 10 - Cal Row/TTB
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *30 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 185/135 - 135/95# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


G.O.M.A.D

Strength A: Back Squat 3xMR at 1.25% Bodyweight
Strength B: Rack Pulls 3x5
Accessory: (a) Sled Drags (100ft.)/(b) GHRs - 3x12 (1 Weight)
Conditioning: 500m Sprint x4 (Rest 2 mins between efforts)
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 (1 Weight)
Conditioning: AMRAP 20 - 30 Mountain Climbers/15 Burpees/7 Deadlifts
Skill: Max Cal Row + Max 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 - 225/155# / SCALED A - 185/135# / SCALED B - 155/105#
Notes: N/A