September 17th, 2013

COMPETITORS

*N/A*


G.O.M.A.D

Strength A: Snatch - 3 Position (low to high) at 70-80% of 1RM x5
Strength B: Back Squat - 8x2 *Progressive*
Accessory: (a) Sled Pull 3x100ft. / (b) GHRs - 5xMR

Conditioning:

• (Competitors) AMRAP 12 - 12 TTB/7 Deadlifts/200m Run
  *RX'd - 275/185# / Scaled - 255/175# or 225/155#
  
• (G.O.M.A.D.) 90 Seconds Each Station x3 -
  TTB/Bear Crawl/Sandbag Carry/Wallball/60 Second rest
  *RX'd - N/A# / Scaled - N/A#

Mobility: MWOD 99 - Solving front rack problems
ST - *30 Mins*, AC - *15 Mins*, CO - *20 Mins*, MO - *N/A*


CROSSFIT

Strength: Back Squat - 5x8 *Progressive*

Conditioning:

• (L1) Run 1 Mile then AMRAP in remaining time of - 3 Thrusters/3 Burpees/3 TTB,
  6/6/6, 9/9/9, 12/12/12, etc. *20 Mins*
  *RX'd - 135/95# / Scaled - 115/80# or 95/65#
• (L2) Run 800m then AMRAP in remaining time of - 10 Thrusters/20 Sit-ups/200m Run
  *20 Mins*
  *RX'd - 95/65# / Scaled - 65/45# or 45#/PVC*
  

Skill: N/A

Mobility: MWOD 99 - Solving front rack problems
ST - *20 Mins*, CO - *20 Mins*, SK - *N/A*, MO - *N/A*