July 12th, 2013

COMPETITORS

Strength: Power Clean - 3 Position (low to high) at 75-85% of 1RM x 10
Conditioning A: For time - Row 500m/25 HSPUs/Run 500m/25 CTB/
Row 500m/25 Bench Presses/Run 500m/25 CTB
Skill: ALT EMOM 10 - Rope Climbs/Ring Dips
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 225/155# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


G.O.M.A.D

Strength A: Power Clean - 3 Position (low to high) at 75-85% of 1RM x 10
Strength B: Axle Bench Press - 4x6 (Progressive)
Accessory: (a) Axle Rows/(b) Strict HSPUs 3xMR
Conditioning: AMRAP 10 - 5 Strict Pull-ups/10 Ring Dips/20 Double-unders
Mobility: MWOD 99 - Solving front rack problems

ST - *30 Mins*, AC - *20 Mins*, CO - *15 Mins*, MO - *N/A*
RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


CROSSFIT

Strength: HSPUs - 3xMR
Conditioning: Run 1000m then AMRAP in remaining time of - 3 Squat Cleans/
5 Shoulder to Overhead/7 CTB
Skill: Max Wall Walks in 2 Minutes + Max Pull-ups in 1 Minute x3
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 165/115# / SCALED A - 135/95# / SCALED B - 95/65#
Notes: N/A