7:00a Competitor
7:00a Kettlebell
8:00a Weightlifting
9:00a Upper Body
9:00a CrossFit
10:00a CrossFit
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Upper Body
10-12-14-16 (decreasing load)
No rest between exercises.
Shoulder Press
Seated Row
Seated Dip
(alternate rounds with a partner)
10-12-14-16 (decreasing load)
No rest between exercises.
Front Pulldown
Chest Press
Low Row
(alternate rounds with a partner)
10-12-14-16 (decreasing load)
No rest between exercises.
Lateral Raise
Rowing Torso
Pec Deck
(alternate rounds with a partner)
10-12-14-16 (decreasing load)
No rest between exercises.
Flex Triceps Extension
Preacher Curl
Cable Triceps Pushdown
(alternate rounds with a partner)
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Weightlifting
Snatch
Opener: 3×1
Clean & Jerk
Opener: 2×1
Back Squat
70% 1×2
75% 1×2
80% 1×2
85% 1×2
“Uncertainty and expectation are the joys of life. Security is an insipid thing.”
~William Congreve
