7:00a Competitor
7:00a Kettlebell
8:00a Weightlifting
9:00a Upper Body
9:00a CrossFit
10:00a CrossFit
6:00p Year End Party & Awards!!
________________________________
Upper Body
3 rounds:
No rest between exercises:
8-12 Shoulder Press
8-12 Upright Row
8-12 Seated Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises:
8-12 Front Pulldown
8-12 Chest Press
8-12 Pullover
(alternate rounds with a partner)
3 rounds:
No rest between exercises:
8-12 Pec Deck
8-12 Flex Lateral Raise
8-12 Flex Rear Delt Fly
8-12 Standing Shrug
(alternate rounds with a partner)
3 rounds:
Biceps 21’s
(rest while partner works)
Triceps 21’s
(rest while partner works)
__________________________________________
Weightlifting
Snatch Pull + Snatch + Overhead Squat
Build to a heavy set of 1+1+1
Clean + Front Squat + Jerk
Build to a heavy set of 1+1+1
Front Squat
75% 2×3
85% 2×2
“When you can do the common things of life in an uncommon way, you will command the attention of the world.”
~George Washington Carver
