July 30th, 2013

COMPETITORS

*SUMMER MELTDOWN PREP*

Strength: Power Clean - Work up to a heavy Single
Conditioning A: For Time - 30-20-10 Pull-ups/Push-ups/TTB
Conditioning B: For Time - 500m Sprint x3 (Rest 2 Mins. between efforts)
Skill: Tabata Burpees
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 225/155# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


G.O.M.A.D

Strength A: Push-press/Jerk - Work up to a heavy Single
Strength B: Rest Week
Accessory: Rest Week
Conditioning: AMRAP 20 - 200m Run/10 HSPUs/20 KB Swings
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 - 3x15 (Progressive - 2 min. rest between sets)
Conditioning: AMRAP 15 - 5 Hang Power Cleans/7 Burpees-over-bar/9 CTB
Skill: Max Wall Walks in 2 Minutes + Max Ring Rows 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