June 18th, 2013

COMPETITORS

Strength: Snatch - 3 Reps at 65-75% EMOM 10
Conditioning A: For time - 30 Back Squats/30 KTEs/30 Front Rack Lunges/
30 Toe to Rings/30 Wallball/30 TTB
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 - 185/135/20, 125/95/14# / 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 - 5x10
Conditioning: AMRAP 10 - 8 TTB, 2 Bear Crawls, 1 Sled Drag, 1 Sled Pull
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 - 5x5 (Progressive)
Conditioning: AMRAP 20 - 10 Overhead Lunges/10 Sit-ups/20 Mountain Climbers/200m Run,
15/15/30/200m Run, 20/20/40/200m Run, etc.
Skill: KTEs/Burpees - Alternate EMOM 10
Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 75/55# / SCALED - 45/25#
Notes: N/A