7:00a Competitor
8:00a Weightlifting
9:00a Upper Body
9:00a CrossFit
10:00a CrossFit
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Upper Body
15-12-9
Shoulder Press
Lateral Raise
Seated Dip
(alternate rounds with a partner)
15-12-9
Front Pulldown
Rowing Torso
Seated Row
(alternate rounds with a partner)
15-12-9
Pec Deck
Decline Press
Triceps Extension
(alternate rounds with a partner)
15-12-9
Standing Shrug
Low Row
Preacher Curl
(alternate rounds with a partner)
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Weightlifting
Snatch
70% 2×2
75% 1×2
80% 2×2
Clean & Jerk
70% 1×2
75% 1×2
80% 2×2
Pause Squat (:02 in bottom)
70% 1×2
75% 1×2
80% 2×2
“This creed of the desert seemed inexpressible in words, and indeed in thought.”
~T. E. Lawrence
