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

December 12th, 2013

12/12/2013

0 Comments

 
COMPETITORS

Strength: Squat Clean - 5x3

Conditioning:
  • (a) EMOM 8 - 3 Shoulder to Overhead
    *RX'd - 225/155# / Scaled - 205/135# or 185/125# / Scale up as needed.*
  • (b) AMRAP 15: 12 KB Swings/8 TTB/4 Muscle-ups
    *RX'd - 106/70# / Scaled - 88/62# / Scale up as needed.*

Skill/Mobility:
For Time - 25 CTB/1 Mile Run/25 CTB

ST - *20 Mins*, CO - *15 Mins*, SK/MO - *12 Mins*


G.O.M.A.D

Strength: (a) EMOM 8 - Shoulder to Overhead
               (b) Weighted False Grip Ring Pull-ups - 4xMR

Conditioning:
  • 2 RFT: 40 CTB/20 HSPUs/10 Hang Squat Cleans
    *RX'd - 225/155# / Scaled - 205/135# or 185/125#*

Skill/Mobility: ALT for MR EMOM (12) - Ring Dips/Double-Unders/Cal Row

ST - *25 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*


GPP

Strength: HSPUs - 4xMR

Conditioning:
  • (L1) 3 RFT: 25 KB Swings/15 Thrusters/5 Wall Walks/300m Run
    *RX'd - 70, 115/53, 80# / Scaled - 62, 95/44, 65# or 53, 65/35, 45#
  • (L2) N/A
    *RX'd - 53, 65/35, 45# / Scaled - 44, Wallball/25, Wallball#

Skill/Mobility: 2 Mins at each station x2 - CTB/Box Jumps/Double-Unders

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*
0 Comments



Leave a Reply.

    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