https://plus.google.com/u/0/110645576735246920668/posts Brittany 1st Position Clean 202lbs
https://plus.google.com/u/0/110645576735246920668/videos Cris 1st Position Snatch 198lbs
CF 2 Strength
Monday-Backsquat 73%x10x3 (add weight last set if able-no missed reps though)
Tuesday-Hang Power clean + TnG Clean
Wednesday-Hang Snatch to Heavy single
Thursday-Push Press 1RM
Friday-Backsquat 83%x5x5 (add weight on last set if able -no missed reps)
Saturday-Strength Make up
CF 2 Conditioning
Monday-For Time 21-15-9 Deadlift 275/155/ Box Jump
Tuesday-3 RFT 6 Front squats 155/105 12 Deadlifts 18 HR Push ups
Wednesday-AMRAP 9min 10 Overhead Squats 135/95 15 KB Swings 1.5/1
Thursday-EMOM 10 Min Perform 1 Rope climb and Max Snatches at 155 Remainder of min (Score by total made Snatches)
Friday-EMOTM for 10min 5-10 Burpees 5-10 Toe to bars Scale to keep up with clock (add rep to a movement if did the previous week)
Saturday-TBA
CF 1 Strength
Monday-Backsquat 3x10 add 5lbs from last 3x10
Tuesday-Clean from hang or POS 2
Wednesday-Snatch From hang or POS 2
Thursday-Push Press 5-5-5
Friday-Backsquat 5x5 add 5lbs from last 5x5
Saturday-Strength Make up
CF 1 Conditoning
Monday-Same Scale as nessesary
Tuesday-3RFT 6 DB Squats 12 Pullups/ring rows 18 HR Push ups
Wednesday-AMRAP 9min 10 OH squats 15 Russian KB Swings
Thursday-EMOM 10 Min Perforn 2-5 Strict pull ups and Max DB snatches with remaining time
Friday-Same Scale as nessesary
Saturday-TBA
https://plus.google.com/u/0/110645576735246920668/videos Cris 1st Position Snatch 198lbs
CF 2 Strength
Monday-Backsquat 73%x10x3 (add weight last set if able-no missed reps though)
Tuesday-Hang Power clean + TnG Clean
Wednesday-Hang Snatch to Heavy single
Thursday-Push Press 1RM
Friday-Backsquat 83%x5x5 (add weight on last set if able -no missed reps)
Saturday-Strength Make up
CF 2 Conditioning
Monday-For Time 21-15-9 Deadlift 275/155/ Box Jump
Tuesday-3 RFT 6 Front squats 155/105 12 Deadlifts 18 HR Push ups
Wednesday-AMRAP 9min 10 Overhead Squats 135/95 15 KB Swings 1.5/1
Thursday-EMOM 10 Min Perform 1 Rope climb and Max Snatches at 155 Remainder of min (Score by total made Snatches)
Friday-EMOTM for 10min 5-10 Burpees 5-10 Toe to bars Scale to keep up with clock (add rep to a movement if did the previous week)
Saturday-TBA
CF 1 Strength
Monday-Backsquat 3x10 add 5lbs from last 3x10
Tuesday-Clean from hang or POS 2
Wednesday-Snatch From hang or POS 2
Thursday-Push Press 5-5-5
Friday-Backsquat 5x5 add 5lbs from last 5x5
Saturday-Strength Make up
CF 1 Conditoning
Monday-Same Scale as nessesary
Tuesday-3RFT 6 DB Squats 12 Pullups/ring rows 18 HR Push ups
Wednesday-AMRAP 9min 10 OH squats 15 Russian KB Swings
Thursday-EMOM 10 Min Perforn 2-5 Strict pull ups and Max DB snatches with remaining time
Friday-Same Scale as nessesary
Saturday-TBA
