6:00a Open Gym
7:00a Competitor
7:30a Kettlebell
8:00a Weightlifting
9:00a Upper Body
10:00a CrossFit
11:00a CrossFit
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Upper Body (9a)
3 rounds:
No rest between exercises.
8 Dumbbell Incline Press
6 Tempo Pec Deck (:04 ecc)
8 Decline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 High Row
6 Tempo Rowing Torso (:04 ecc)
8 Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Upright Row
6 Tempo Lateral Raise (:04 ecc)
8 Plate Circles (both directions)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Single-Arm Multi-Biceps
10 Single-Arm Multi-Triceps
20 Gripper
(alternate rounds with a partner)
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Weightlifting (8a)
Snatch
3 Waves:
65% 1×2
70% 1×2
75% 1×2
Clean & Jerk
2 Waves:
65% 2+2
70% 2+2
75% 2+2
Pause Squat (:02 in bottom)
70% 3×3
