7:00a Competitor
7:30a Kettlebell
8:00a Weightlifting
9:00a Upper Body
9:00a CrossFit
10:00a 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 Cable Long Row
8-12 Rowing Torso
8-12 Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Plate Raise
8-12 Shouler Press
8-12 Plate Side to Side (over and back is one rep)
(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
Masters State Meet or Testing
Snatch
Build to 1RM
Clean & Jerk
Build to 1RM
Front Squat
Build to 1RM
“If a man does not keep pace with his companions, perhaps it is because he hears a different drummer. Let him step to the music which he hears, however measured or far away.”
~Henry David Thoreau
