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
3 rounds:
No rest between exercises:
10 Dumbell Incline Press
10 Pec Deck
10 Decline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises:
10 Front Pulldown
10 Pullover
10 Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises:
10 Lateral Raise
10 Shoulder Press
10 Standing Shrug
(alternate rounds with a partner)
3 rounds:
No rest between exercises:
10 Leaning French Press
10 EZ Bar Curl
10 Cable Triceps Pushdown
(alternate rounds with a partner)
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Weightlifting
Snatch Pull + Snatch + Overhead Squat
Build to a heavy set of: 1+2+1
Clean + Front Squat + Jerk
Build to a heavy set of: 1+2+1
Front Squat
70% 2×3
80% 3×2
“Courage is found in unlikely places.”
~J. R. R. Tolkien
