September 19th, 2013

COMPETITORS

*N/A*


G.O.M.A.D

Strength A: Clean Pull + Hang Clean at 80-90% of 1RM x5
Strength B: Shoulder to Overhead - 5x1 *Progressive*
Accessory: (a) DB Bench / (b) CTB Pull-ups - 5xMR

Conditioning:

• (Competitors) 3 RFT - 21-15-9 of KB Swings/Ring Dips
  *500m Run between rounds and to finish*
  *RX'd - 106/70# / Scaled - 88/62# or 70/53#*
  
• (G.O.M.A.D.) AMRAP 15 - 3 Hang Cleans/6 HSPUs/9 TTB
  *RX'd - 225/155# / Scaled - 205/135# or 185/125#*

Mobility: MWOD 99 - Solving front rack problems
ST - *30 Mins*, AC - *10 Mins*, CO - *15 Mins*, MO - *N/A*


CROSSFIT

Strength: Push Press - 5x3 - *Progressive*

Conditioning:

• (L1) 5 RFT - 300m Run/5 HSPUs/10 CTB/5 Ground to Overhead/10 TTB
  *RX'd - 185/125# / Scaled - 155/105# or 115/80#
• (L2) 3 RFT - 500m Run/3 Wall Walks (or 15 Push-ups)/7 Push-presses/15 Ring Rows
  *RX'd - 95/65# / Scaled - 65/45#
  

Skill: 3 Mins at each station x2 - Rope Climbs (or strict pull-ups)/Double-unders/Ring Dips

Mobility: MWOD 99 - Solving front rack problems
ST - *N/A*, CO - *25 Mins*, SK - *18 Mins*, MO - *N/A*