June 03rd, 2013

COMPETITORS

Strength: Strict Press - 3x10 (Progressive)
Conditioning A: AMRAP 12 - 20 Double-unders/5 Power cleans/2 Muscle-ups
Conditioning B: Burpees - MR in 3 Mins.
Skill: Butterfly Kip x Max Unbroken (Min. 10)
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 155/105# / SCALED - N/A#
Notes: Rest 5 Minutes between Conditioning A & B.


G.O.M.A.D

Strength: Strict Press - 3x10 (Progressive)
Accessory: (a) Single Arm T-bar Row/(b) Dips - 3x15 (Progressive)
Conditioning: 7 RFT - 5 Power Cleans/3 Wall Walks/1 Rope Climb
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A*
RX'd - 155/105# / SCALED - 115/75#
Notes: Weighted dips if needed.


CROSSFIT

Strength: Strict Press - 3x10 (Progressive)
Conditioning: AMRAP 20 - 300m Run/15 KB Swings/7 Pull-ups
Skill: Dips/Double-unders - Alternate EMOM 10
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 53/35# / SCALED - 40/26#
Notes: N/A