June 20th, 2013

COMPETITORS

Strength: Clean - 3 Reps at 65-75% EMOM 10
Conditioning A: AMRAP 15 - 6 CTB Pull-ups/3 Shoulder to Overhead/200m Run,
8/4/200m, 10/5/200m, 12/6/200m, etc...
Conditioning B: Row - Max Distance in 3 Mins.
Skill: Butterfly Kip x Max Unbroken (Min. 12)
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: Bench Press - 3xMR at 100, 90, 80, 70, or 60% of Bodyweight
Accessory: (a) Pull-ups/(b) Seated DB Press - 5x10 (Progressive)
Conditioning: AMRAP 12 - 5 Box Jumps/10 Ring Dips/2 Sandbag Carries
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A*
RX'd - 200/125# / SCALED - 150/100#
Notes: Pick a percentage that will allow 8-12 reps per set. Weighted pull-ups if needed.
Step down on box jumps (no rebounding).

CROSSFIT

Strength: Bench Press - 3xMR at 100, 90, 80, 70, or 60% of Bodyweight
Conditioning: AMRAP 25 - 1 Mile Medball Run, then AMRAP in remaining time of 5 Squat Cleans/10 CTB Pull-ups/5 HSPUs
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 - 135/95# / SCALED - 95/65#
Notes: Pick a percentage that will allow 10-15 reps per set.