HARRISON STRENGTH & FITNESS
  • THE GYM
  • COACHES
  • TRAINING RATES
  • RUN CLUB
  • SCHEDULE
  • CONTACT

September 17th, 2013

9/17/2013

0 Comments

 
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*
0 Comments



Leave a Reply.

    Archives

    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013

    Categories

    All
    Competitors
    G.O.M.A.D.
    Lightweights

    RSS Feed

info@harrisonstrength.com
75 Calvert Street Harrison NY 10528

© 2016 Harrison Strength & Fitness. All Rights Reserved. 75 Calvert Street Harrison NY, 10528.
  • THE GYM
  • COACHES
  • TRAINING RATES
  • RUN CLUB
  • SCHEDULE
  • CONTACT
✕