6:00a Open Gym
7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
9:00a Upper Body
10:00a CrossFit
11:00a CrossFit
______________________________
 
Upper Body
Rest only long enough to change weight.
6-6-6-6-6-6
Chest Press
(decrease load by 10% each set)
 
Rest only long enough to change weight.
6-6-6-6-6-6
Seated Row
(decrease load by 10% each set)
 
Rest only long enough to change weight.
6-6-6-6-6-6
Pec Deck
(decrease load by 10% each set)
 
Rest only long enough to change weight.
6-6-6-6-6-6
Rowing Torso
(decrease load by 10% each set)
 
Rest only long enough to change weight.
6-6-6-6-6-6
Bench Dip
(decrease load by 10% each set)
 
Rest only long enough to change weight.
6-6-6-6-6-6
Alternating-Arm Dumbbell Curl
(decrease load by 10% each set)
____________________________
 
Weightlifting
Snatch
85% 2×2
90% 2×1
85% 1×1
 
Clean + Jerk
85% 2(2+2)
90% 2(1+1)
85% 1(1+1)
 
Back Squat
90% 3×2