7:00a Competitor
7:30a Kettlebell
8:00a Weightlifting
9:00a Upper Body
9:00a CrossFit
10:00a CrossFit
11:00a-2:00p Iron Athlete Rowing Clinic taught by Kare Williams
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Upper Body
3 rounds:
No rest between exercises.
8-12 Pec Deck
8-12 Decline Press
8-12 Overhead Triceps Extension
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Rowing Torso
8-12 Low Row
8-12 Standing Shrug
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 70 Degree Shoulder
8-12 Shoulder Press
8-12 Upright Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Pullover
8-12 Behind The Neck Pulldown
8-12 Preacher Curl
(alternate rounds with a partner)
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Weightlifting
Power Snatch + Snatch + Drop Snatch
Build to a heavy set of 1+2+1
Clean + Hang Clean + Jerk
Build to a heavy set of 1+2+1
1 1/4 Front Squat
Build to a heavy set of 3
Weighted Back Extension 12-12-12
“Action is the foundational key to all success.”
~Pablo Picasso
