7:00a Competitor
7:30a Kettlebell
8:00a Weightlifting
9:00a Upper Body
9:00a CrossFit
10:00a CrossFit
_______________________
Upper Body
3 rounds:
No rest between exercises.
8-12 Chest Press
8-12 Pec Deck
8-12 Decline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Pullover
8-12 Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Dumbbell Lateral Raise
8-12 Seated Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Barbell Curl
8-12 Skull Crusher
8-12 Preacher Curl
(alternate rounds with a partner)
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Weightlifting
Snatch
3 waves:
70% 1×2
75% 1×2
80% 1×2
Clean + Front Squat + Jerk
Build to a heavy set of 1+1+1
Pause Squat (:02 in bottom)
Build to a heavy set of 1 (not max)
“The bold enterprises are the successful ones. Take counsel of hopes rather than of fears to win in this business.”
~Rutherford B. Hayes
