7:00a Competitor
7:30a 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.
Wide Chest
Pec Deck
(alternate rounds with a partner)
10-12-14-16 (decreasing load)
No rest between exercises.
Seated Cable Row
Flex Rear Delt Fly
(alternate rounds with a partner)
10-12-14-16 (decreasing load)
No rest between exercises.
Shoulder Press
70 Degree Shoulder
(alternate rounds with a partner)
10-12-14-16 (decreasing load)
No rest between exercises.
Cable Triceps Pushdown
Preacher Curl
(alternate rounds with a partner)
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
95% 1×1 (if 90% is good)
Clean & Jerk
70% 1×1
75% 1×1
80% 2×1
85% 1×1
90% 1×1
95% 1×1 (if 90% is good)
“He who believes is strong; he who doubts is weak. Strong convictions precede great actions.”
~Louisa May Alcott
