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
2 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Pullover
8-12 Seated Row
8-12 Standing Shrug
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Pec Deck
8-12 Decline Press
8-12 Front Plate Raise
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
8-12 Alt Arm Dumbbell Curl
8-12 Dumbbell Overhead Triceps Extension
8-12 Preacher Curl
8-12 Cable Triceps Pushdown
(alternate rounds with a partner)
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Weightlifting
At a moderate load:
Snatch Push Press + Overhead Squat
3(3+3)
Snatch Pull + Snatch + Overhead Squat
Build to a heavy set of 1+2+1
Cluster
Build to a heavy set of 3
Pause Squat (:02 in bottom)
Build to a heavy set of 5
“Art is beauty, the perpetual invention of detail, the choice of words, the exquisite care of execution.”
~Theophile Gautier
