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:
8 Tempo Pec Deck (:04 ecc)
8 Chest Press
(alternate rounds with a partner)
3 rounds:
8 Tempo Rowing Torso (:04 ecc)
8 Seated Row
(alternate rounds with a partner)
3 rounds:
8 Tempo Lateral Raise (:04 ecc)
8 Shoulder Press
(alternate rounds with a partner)
3 rounds:
6 EZ-Bar Curl
10 Preacher Curl
(alternate rounds with a partner)
3 rounds:
6 Standing French Press
10 Cable Triceps Pushdown
(alternate rounds with a partner)
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Weightlifting
At a moderate load:
Snatch Push Press
5-5-5-5-5 -choose weight-
Snatch
2 waves:
65% 1×2
70% 1×2
75% 1×2
Clean + Front Squat + Jerk
2 waves:
65% 1+1+1
70% 1+1+1
75% 1+1+1
Pause Squat (:02 in bottom)
65% 1×3
70% 1×3
75% 2×2
“A true poet does not bother to be poetical. Nor does a nursery gardener scent his roses.”
~Jean Cocteau
