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
For load:
Front Pulldown 8-8-8
(alternate sets with a partner)
For load:
Super Incline Press 6×8
(alternate sets with a partner)
For load:
Single-Arm Row 8-8-8
(alternate sets with a partner)
For load:
Decline Press 6×8
(alternate sets with a partner)
For load:
Single-Arm Low Row 8-8-8
(alternate sets with a partner)
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Weightlifting
At a moderate load:
Snatch Push Press + Overhead Squat
3(3+3)
Snatch
3 waves:
70% 1×2
75% 1×2
80% 1×2
CleanJerk
Build to a heavy set of 1
Pause Squat (:02 in bottom)
Build to a heavy set of 3
“To boast of a performance which I cannot beat is merely stupid vanity. And if I can beat it that means there is nothing special about it. What has passed is already finished with. What I find more interesting is what is still to come.”
~Emil Zatopek
