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
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Upper Body
3 rounds:
No rest between exercises.
8 Chest Press
12 Pec Deck
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8 Seated Row
12 Rowing Torso
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8 Shoulder Press
12 Lateral Raise
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8 Barbell Curl
12 Preacher Curl
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8 Seated Dip
12 Triceps Pushdown
(alternate rounds with a partner)
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Weightlifting
Snatch
3 Waves:
70% 1×2
75% 1×2
80% 1×2
 
For load:
Every 1:00 for 10:00
1 CleanJerk
(make consistent increases)
 
Pause Squat (:02 in bottom)
70% 2×3
80% 2×2