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
Single-Arm Front Pulldown 8-8-8
(alternate sets with a partner)
Super Incline Press 6×8
(alternate sets with a partner)
Single-Arm Row 8-8-8
(alternate sets with a partner)
Decline Press 6×8
(alternate sets with a partner)
Single-Arm Low Row 8-8-8
(alternate sets with a partner)
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Weightlifting
At a moderate load:
Snatch Push Press
4-4-4-4 -choose weight-
Snatch Pull + Snatch + Overhead Squat
2 waves:
70% 1+1+1
75% 1+1+1
80% 1+1+1
Clean + Front Squat + Jerk
2 waves:
70% 1+2+1
75% 1+2+1
80% 1+2+1
Pause Squat (:02 in bottom)
70% 1×2
75% 1×2
80% 1×2
“One must do the same subject over again ten times, a hundred times. In art nothing must resemble an accident, not even movement.”
~Edgar Degas
