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
3 rounds:
No rest between exercises.
8-12 Pec Deck
8-12 Wide Chest
8-12 Seated Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Pullover
8-12 Cable Pulldown
8-12 Cable Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 70 Degree Shoulder
8-12 Shoulder Press
8-12 Upright Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Barbell Curl
8-12 Multi-Triceps
8-12 Preacher Curl
(alternate rounds with a partner)
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Weightlifting
Snatch Pull + Snatch + Overhead Squat
Build to a heavy set of 1+1+1
Clean + Jerk
Build to a heavy set of 2+2
1 1/4 Front Squat
Build to a heavy set of 3
“He doesn’t know the meaning of the word fear, but then again he doesn’t know the meaning of most words.”
~Bobby Bowden
