July 25th, 2013

COMPETITORS

Strength: Back Squat - 3x12 (1 Weight)
Conditioning A: Death by Snatch
Conditioning B: For Time - 2 Mile Run
Skill: ALT EMOM 10 - TTB/Overhead Lunges
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *30 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 135/95# (Conditioning 115/80#) / SCALED A - N/A# / SCALED B - N/A#
Notes: Complete Conditioning B after Skill.


G.O.M.A.D

Strength A: Front Squat 5xMR at Bodyweight
Strength B: Deadlift 3x1
Accessory: (a) Split Squats/(b) GHRs - 3x8 (1 Weight)
Conditioning: 200m Sprint/100 ft. Sled Drag x 6
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: Deadlift 5x1 (1 Weight)
Conditioning: AMRAP 25 - 300m Run/10 TTB/10 Burpees/10 Overhead Squats
Skill: Max KTEs in 2 Minutes + Max Double-unders in 1 Minute x3
Mobility: MWOD 71 - Overhead squat/snatch prep

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