July 23rd, 2013

COMPETITORS

Strength: Push-press/Jerk - 5x1
Conditioning A: 5 RFT - 200m Run/3 Muscle-ups/3 Hang power cleans
Skill: ALT EMOM 10 - CTB Pull-ups/Push-ups
Mobility: MWOD 99 - Solving front rack problems

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


G.O.M.A.D

Strength A: Axle Press - 5x8 (1 Weight)
Strength B: Weighted Pull-up - 5x8 (1 Weight)
Accessory: (a) Ring Push-ups/(b) Legless Rope Climbs 5xMR
Conditioning: 3 RFT - 5 Wall Walks/5 Hang Power Cleans/10 Burpees/200m Run
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: Strict Press - 3x8 (Progressive - 2 min. rest between sets)
Conditioning: AMRAP 20 - 20 Double-unders/10 Ring Dips/5 Hang Power Cleans
+ 200m Run after every 2 rounds
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 - 185/125# / SCALED A - 155/105# / SCALED B - 115/80#
Notes: N/A