July 08th, 2013

COMPETITORS

Strength: Snatch - 3 Position (low to high) at 65-75% of 1RM x 10
Conditioning A: For Time - 2-4-6-8-10 of Front Squats + 7 Burpees-over-bar
to start and between rounds
Skill: ALT EMOM 10 - TTB/Front Rack Lunges
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 205/135# (Conditioning 115/80#) / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


G.O.M.A.D

Strength A: Snatch - 3 Position (low to high) at 65-75% of 1RM x 10
Strength B: Pause Squat - 4x6 (Progressive - 2 min. rest between sets)
Accessory: (a) Zercher Lunges/(b) GHRs - 3x12 (1 Weight)
Conditioning: ALT EMOM 10 - Tire Flips/Sled Drags
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 - 3x8 (Progressive - 2 min. rest between sets)
Conditioning: For Time - 20 Snatches/300m Run/40 Burpees-over-bar/
300m Run/60 Barbell Lunges/300m Run
Skill: Max KTEs in 2 Minutes + Max Double-unders 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: N/A