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
3 rounds:
No rest between exercises.
8-12 Chest Press
8-12 Pec Deck
8-12 Seated Dip
8-12 Triceps Extension
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Pullover
8-12 Seated Row
8-12 Standing Shrug
(alternate rounds with a partner)
3 rounds:
EZ Bar Triceps 21’s (lying french press/skull crusher/triceps press)
EZ Bar Biceps Curl 21’s
(alternate rounds with a partner)
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Weightlifting
Clean Grip Snatch
Build to a heavy set of 1
Cluster
Build to a heavy set of 1
Pause Back Squat :02 in bottom
70% 4×4
4 rounds:
:20 Sorenson Hold
:40 Rest
“Modesty is my best quality.”
~Jack Benny
