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
3 rounds:
No rest between exercises.
8-12 Super Incline Press
8-12 Pec Deck
8-12 Decline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Rowing Torso
8-12 Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Pullover
8-12 Seated Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Single-Arm Multi Biceps
8-12 Single-Arm Multi-Triceps
20-30 Gripper
(alternate rounds with a partner)
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Weightlifting At a moderate load:
Snatch Push Press
4-4-4-4 -choose weight-
Snatch Pull + Snatch
2 waves:
70% 1+1
75% 1+1
80% 1+1
Clean + Front Squat + Jerk
2 waves:
70% 1+1+1
75% 1+1+1
80% 1+1+1
Pause Squat (:02 in bottom)
65% 1×3
70% 1×3
75% 1×3
“You must live in the present, launch yourself on every wave, find your eternity in each moment.”
~Henry David Thoreau
