7:00a Competitor
7:00a Kettlebell
8:00a Weightlifting
9:00a Upper Body
9:00a CrossFit
10:00a CrossFit
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Upper Body
“Cumulative Set”
Wide Chest Press
“Cumulative Set”
Pec Deck
“Cumulative Set”
Seated Row
“Cumulative Set”
Flex Rear Dely Fly
“Cumulative Set”
Seated Dip
“Cumulative Set”
EZ Bar Curl
“Cumulative Set”
Triceps Pushdown
*Cumulative Set:
Choose a weight that allows 12-15 reps for a regular set.
1 Rep
(rest :10)
2 Reps
(rest :10)
3 Reps
(rest :10)
*Continue adding a rep until unable to complete the set.
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Weightlifting
Power Snatch + Drop Snatch + Snatch
Build to a heavy set of 1+1+1
Power Clean + Hang Clean + Jerk
Build to a heavy set of 1+1+1
Front Squat
75% 5×3
“All growth is a leap in the dark, a spontaneous unpremeditated act without benefit of experience.”
~Henry Miller
