7:00a Competitor
7:00a Kettlebell
8:00a Weightlifting
9:00a CrossFit
9:00a Upper Body
10:00a CrossFit
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Upper Body
3 rounds:
No rest between exercises.
8 Tempo Pec Deck (:03 ecc/:03 con)
8 Tempo Wide Press (:03 ecc/:03 con)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Pullover (:03 ecc/:03 con)
8 Tempo Cable front Pulldown (:03 ecc/:03 con)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo 70 Degree Shoulder (:03 ecc/:03 con)
8 Tempo Shoulder Press (:03 ecc/:03 con)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Standing Shrug (:03 ecc/:03 con)
8 Tempo Low Row (:03 ecc/:03 con)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Triceps Extenion (:03 ecc/:03 con)
8 Tempo Seated Dip (:03 ecc/:03 con)
(alternate rounds with a partner)
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Weightlifting
Power Snatch + Drop Snatch + Snatch
Build to a heavy set of 1+2+1
Power Clean + Hang Clean + Jerk
Build to a heavy set of 1+2+1
Front Squat
70% 4×4
“The way of the pioneer is always rough.”
~Harvey S. Firestone
