August 12th, 2013

COMPETITORS

Strength: Hang Snatch - 7x2 at 75-85% of 1RM
Conditioning A: Complete 5 front squats at the top of each minute then
complete as many burpees as possible in remainder of the minute. Continue
until 100 burpees have been completed.
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 - 205/135# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


G.O.M.A.D

Strength A: Hang Snatch - 7x2 at 75-85% of 1RM
Strength B: 1 & 1/4 Front Squat - 4x6 (Progressive - 2 min. rest between sets)
Accessory: (a) Zercher Squats/(b) GHRs - 4x10 (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 - 5x3 (Progressive - 2 min. rest between sets)
Conditioning: AMRAP 20 - 200m Run/20 Thrusters/40 Double-unders
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 - 95/65# / SCALED A - 115/80# / SCALED B - 95/65#
Notes: N/A