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
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