June 11th, 2013

COMPETITORS

Strength: Snatch - 2 Reps at 75-85% EMOM 10
Conditioning A: 3 RFT - 500m Run/15 Back Squats/30 GHD Sit-ups
Skill: Kipping HSPU x Max Unbroken (Min. 12)
Mobility: MWOD 71 - Overhead squat/snatch prep

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


G.O.M.A.D

Strength: Tire Flips - MR in 90 seconds x5
Accessory: (a) Double KB Front Squat/(b) Barbell Split Squat - 4x12
Conditioning: AMRAP 10 - 4 Sled Drags/4 Stone Shoulders/20 Sit-ups
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A*
RX'd - N/A# / SCALED - N/A#
Notes: N/A


CROSSFIT

Strength: Back Squat - 4x8 (Progressive)
Conditioning: For Time - 500m Run/20 Burpees/40 Front Squats/60 Sit-ups/
40 Wallballs/20 Burpees/500m Run
Skill: KTEs/Calorie Row/Rope Climb - Alternate EMOM 12
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 135, 20#, 95/14# / SCALED - 95, 14/65, 8#
Notes: N/A