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

July 23rd, 2013

7/23/2013

0 Comments

 
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
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