7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
9:00a Upper Body
10:00a CrossFit
11:00a CrossFit
______________________
Upper Body (9a)
3 rounds:
No rest between exercises.
6 Tempo Weighted Dip (:04 eccentric)
8 Tempo Incline Dumbbell Fly (:04 eccentric)
10 Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
6 Tempo Cable Row (:04 eccentric)
8 Tempo Rowing Torso (:04 eccentric)
10 Supinated Pulldown
(alternate rounds with a partner)
–
3 rounds:
No rest between exercises.
6 Tempo Front Plate Raise (:04 eccentric)
8 Tempo Shoulder Press (:04 eccentric)
10 Standing Shrug
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Single-Arm Muti-Biceps
10 Single-Arm Multi-Triceps
30 Gripper
(alternate rounds with a partner)
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Weightlifting
Snatch
80% 2×2
85% 3×2
Clean + Jerk
80% 2(2+2)
85% 3(2+1)
Back Squat
85% 5×2
