7:00a Competitor
7:30a Kettlebell
8:00a Weightlifting
9:00a Upper Body
9:00a CrossFit
10:00a CrossFit
______________
Upper Body
15-12-9
No rest between exercises.
Pec Deck
Wide Chest Press
(alternate rounds with a partner)
15-12-9
No rest between exercises.
Rowing Torso
Seated Row
(alternate rounds with a partner)
15-12-9
No rest between exercises.
Dumbbell Lateral Raise
Shoulder Press
(alternate rounds with a partner)
15-12-9
No rest between exercises.
Overhead Triceps Extension
Seated Dip
(alternate rounds with a partner)
15-12-9
No rest between exercises.
Biceps Curl
Supinated Pulldown
(alternate rounds with a partner)
_________________________
Weightlifting
At a moderate load:
Snatch Push Press + Overhead Squat
3(3+3)
Power Snatch + Snatch + OHS
Build to a heavy set of 1+1+2
Cluster
Build to a heavy set of 2
Pause Squat (:02 in bottom)
Build to a heavy set of 5
“The valiant never taste of death but once.”
~William Shakespeare
