7:00a Competitor (all)
7:30a Kettlebell
8:00a Weightlifting
9:00a Upper Body
9:00a CrossFit
10:00a CrossFit
11:00a Gym Closes
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Upper Body
9-12-15 (decreasing load)
No rest between exercises.
Pec Deck
Decline Press
Triceps Extension
(alternate rounds with a partner)
9-12-15 (decreasing load)
No rest between exercises.
Pullover
Front Pulldown
Biceps Curl
(alternate rounds with a partner)
9-12-15 (decreasing load)
No rest between exercises.
Dumbbell Lateral Raise
Shoulder Press
Upright Row
(alternate rounds with a partner)
9-12-15 (decreasing load)
No rest between exercises.
Rowing Torso
Low Row
Standing Shrug
(alternate rounds with a partner)
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Weightlifting
At a moderate load:
Snatch Push Press
4×4 -choose weight-
Snatch
2 waves:
70% 1×2
75% 1×2
80% 1×2
Clean + Jerk
2 waves:
70% 2+2
75% 2+2
80% 2+2
Pause Squat (:02 in bottom)
70% 1×3
75% 1×3
80% 1×3
“Many men go fishing all of their lives without knowing that it is not fish they are after.”
~Henry David Thoreau
