July 29th, 2013

COMPETITORS

*SUMMER MELTOWN PREP*

Strength: Back Squat - Work up to a heavy Triple
Conditioning A: AMRAP 20 - 500m Row/20 OH Lunges
Conditioning B: N/A
Skill: Tabata Burpees
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 95/65# / 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: Rest Week
Accessory: Rest Week
Conditioning: AMRAP 20 - 300m Run/4 Stone Shoulders/4 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 - 3x15 (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