July 15th, 2013

COMPETITORS

Strength: Snatch - 7x2 at 75-85% of 1RM
Conditioning A: AMRAP 20 - 10 Front Squats/20 TTB/10 Front Rack Lunges/20 TTB
Conditioning B: For Time - 2000m Row
Skill: ALT EMOM 10 - GHD Sit-ups/Wallballs
Mobility: MWOD 71 - Overhead squat/snatch prep

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


G.O.M.A.D

Strength A: Snatch - 7x2 at 75-85% of 1RM
Strength B: Pause Squat - 6x4 (Progressive - 2 min. rest between sets)
Accessory: (a) Zercher Lunges/(b) GHRs - 3x10 (1 Weight)
Conditioning: ALT EMOM 10 - Stone Shoulders/Bear Crawls
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 - 3x10 (Progressive - 2 min. rest between sets)
Conditioning: AMRAP 25 - 300m Run/10 Snatches/30 Double-unders/10 Thrusters
Skill: Max TTB in 2 Minutes + Max Burpees in 1 Minute x3
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *25 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 135/95# / SCALED A - 115/80# / SCALED B - 95/65#
Notes: N/A