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.
5 Tempo Pec Deck (:05/:05)
10 Dumbbell Incline Press
10 Multi-Triceps
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
5 Eccentric Chin-up (:06)
10 MAG Bar Pulldown (wide)
10 Multi-Biceps
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
5 Tempo Lateral Raise (:05/:05)
10 Shoulder Press
10 Standing Shrug
(alternate rounds with a partner)
8-7-6-5-4-3-2-1
EZ-Bar Biceps Curl
(alternate sets with a partner)
8-7-6-5-4-3-2-1
EZ-Bar Standing French Press
(alternate sets with a partner)
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Weightlifting (8a)
Snatch
85% 2×1
90% 2×1
Clean & Jerk
85% 2×1
90% 2×1
Back Squat
85% 3×3
