6:00a Open Gym
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
Complete as quickly as possible in good form:
50 Dumbbell Incline Press
40 Pec Deck
30 Seated Dip
(choose a weight that allows for 10 reps)
Complete as quickly as possible in good form:
50 Front Pulldown
40 Pullover
30 Face Pull
(choose a weight that allows for 10 reps)
Complete as quickly as possible in good form:
50 Shoulder Press
40 EZ-Bar Front Raise
30 Standing French Press
(choose a weight that allows for 10 reps)
Complete as quickly as possible in good form:
50 Seated Row
40 Rowing Torso
30 EZ-Bar Curl
(choose a weight that allows for 10 reps)
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Weightlifting
Snatch
70% 1×3
75% 2×2
80% 3×1
Clean & Jerk
70% 1×3
75% 2×2
80% 3×1
Pause Squat (:02 in bottom)
70% 1×3
75% 2×2
80% 3×1
“Once you make a decision, the universe conspires to make it happen.”
~Ralph Waldo Emerson
