7:00a Competitor
7:30a Kettlebell
8:00a Weightlifting
9:00a Upper Body
9:00a CrossFit
10:00a CrossFit
______________________
Upper Body
2 rounds:
No rest between exercises.
9 Pullover
12 Supinated Pulldown
15 Pullover
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
9 Pec Deck
12 Chest Press
15 Pec Deck
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
9 Rowing Torso
12 Seated Row
15 Rowing Torso
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
9 Standing French Press
12 Seated Dip
15 Standing French Press
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
10 EZ-Bar Curl
8 EZ-Bar Reverse Curl
AMRAP EZ-Bar Curl
(alternate rounds with a partner)
_____________________
Weightlifting
Snatch
Build to opener
Clean & Jerk
Build to opener
Front Squat
Build to a heavy set of 2
” In the long run, we shape our lives, and we shape ourselves. The process never ends until we die. And the choices we make are ultimately our own responsibility.”
~Eleanor Roosevelt
