7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
9:00a Upper Body
10:00a CrossFit
11:00a CrossFit
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Upper Body (9a)
3 rounds:
No rest between exercises.
8-12 Pec Deck
8-12 Super Incline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Pullover
8-12 MAG Bar Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Lateral Raise
8-12 Shoulder Press
(alternate rounds with a partner)
4 rounds:
8 Single-Arm DY Row
(alternate rounds with a partner)
2 rounds:
21’s Triceps
(rest while partner works)
21’s Biceps
(rest while partner works)
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Weightlifting (8a)
Snatch
85% 3×1
90% 1×1
Clean & Jerk
80% 1×1
85% 2×1
90% 1×1
Back Squat
85% 4×2
