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 Front pulldown
8-12 Chest Press
8-12 Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Seated Row
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Pec Deck
15 Lateral Raise
15 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Overhead Triceps Extension
8-12 EZ Bar Curl
8-12 Triceps Pushdown
8-12 Preacher Curl
(alternate rounds with a partner)
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Weightlifting
Snatch from blocks (AK)
Build to a heavy set of 3
CleanJerk
Build to a heavy set of 2
Pause Back Squat :02 in bottom
75% 3×3
4 rounds:
:20 Sorenson Hold
:40 Rest
“Go to Heaven for the climate, Hell for the company.”
~Mark Twain
