Hey guys hope everyone is doing well on their Xmas shopping! I came up with another small idea that would allow myself along with my fellow TZ athletes to be able to travel California and possibly a little further to compete. Now this would be assuming we do not qualify for regionals, which in no way saying we will not. But I have created a small clothing site through spreadshirt selling a few shirts, shorts and Crossfit clothing to help fund this adventure I hope to be able to pursue! If your not into the clothing and would still like to help in another way feel free to talk to coach Cris. For the record I'm not trying to take your money, simply want the chance to be able to compete all over against whatever and whoever is out there.. Cause fun... KTHX BAI... Heres link http://489134.spreadshirt.com
Watch Brittany Hogeman Snatch a lifetime PR post injury here
http://www.youtube.com/watch?v=GyBplRZDu3U
CF 2 Strength
Monday-Backsquat 3RM (Check previous)
Tuesday-Push Press 5-4-3-2-1 (Building to a heavy single not a 1RM attempt)
Wednesday-Front Squat 5RM
Thursday-Snatch to Max
Friday-Clean to Max
Saturday-Strength Make up
CF 2 Conditioning
Monday-21-15-9 Power cleans / Pull ups
Tuesday-AMRAP 7min 3 Deadlifts 275/155 6 DB Shoulder to overhead
Wednesday-5 Rounds 5 CTB Pull ups 10 KB Swings 15 Sit ups
Thursday-25-15-5 Box Jump overs / DB Walking Lunge..... Rest 1 min then 100 Double unders
Friday-"Nancy" 5 Rounds for time 400m run 15 OH squats 95/65
Saturday-TBA
CF 1 Strength
Monday-Backsquat 3-3-3-3-3 no misses all good reps
Tuesday-Push Press 5-5-5-5-5 no misses small jumps
Wednesday-Front squat 5-5-5
Thursday-Snatch From Hang or POS 2
Friday-Clean From hang
Saturday-Strength Make up
CF 1 Conditioning
Monday-21-15-9 DB power clean / Ring Row or pull ups
Tuesday-AMRAP 7min 6 DB Deadlifts 6 DB shoulder to overhead
Wednesday-5 Rounds 5 Pullups 10 Russian KB Swings 15 sit ups
Thursday-Same
Friday-Same
Saturday-TBA
