June 24th, 2013

COMPETITORS

Strength: Strict Press - Work up to a new 1RM
Conditioning A: For Time - 50 Double-unders/20 Hang Squat Cleans/50 Double-unders/10 Muscle-ups/50 Double-unders/5 Rope Climbs
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: Strict Press - Work up to a new 1RM
Accessory: (a) Single Arm T-bar Row/(b) Dips - 5x10 (Progressive)
Conditioning: AMRAP 12 - 5 Burpees/5 Power Cleans/10 Strict Pull-ups
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A*
RX'd - 155/105# / SCALED - 125/85#
Notes: Weighted dips if needed.


CROSSFIT

Strength: Work up to a new 1RM
Conditioning: AMRAP 20 - 20 Double-unders/10 Pull-ups/5 Hang Cleans
Skill: Dips/Burpee Box Jumps - 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: Step down from box jumps. No rebounding.