Saturday 9/14/19

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.
15 Shoulder Press
15 Seated Row
15 Seated Dip
(alternate rounds with a partner)

2 rounds:
No rest between exercises.
15 Front Pulldown
15 Chest Press
15 Upright Row
(alternate rounds with a partner)

2 rounds:
No rest between exercises.
15 Super Incline Press
15 Pullover
15 Decline Press
(alternate rounds with a partner)

2 rounds:
No rest between exercises.
15 Cable Long Row
15 Wide Chest Press
15 Low Row
(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+1+1

CleanJerk
Build to a heavy set of 2

Pause Squat (:02 in bottom)
Build to a heavy set of 3

“Work eight hours and sleep eight hours and make sure that they are not the same hours.”
~T. Boone Pickens