Our very own Katie Crowe and Crystal Riggs have qualified for the American Open in the sport of weightlifting. This is a huge deal as both have earned the right to compete against the best in the nation. They are the 1st and 2nd best weightlifters in the 75 Kilo weight class in the State of California on top of being two bad ass CrossFitters! However, what is most important is that they are a huge part of our family and we love them! The competition takes place the weekend of December 7th in Dallas, Texas. As you all know it will not be cheap to get them there so they have started a campaign to help raise the funds. Please donate if you can, and if you can’t just spread the word. We appreciate any of your support. Let’s send these girls to Nationals P.C.! Thank you in advance! Please click below to read more about their story and what this trip will mean to them, Coach Mike and Coach Butch.
KATIE & CRYSTAL’S JOURNEY TO THE USA WEIGHTLIFTING OPEN
WARM UP:
750 M. Row
*250 Easy, 250 Mod., 250 Hard
Then:
2 Rounds
5 Pass Throughs (Over)
5 Pass Throughs (Under)
10 OHS
10 Good Mornings
Then:
Shoulder Mobility
SKILL:
Learn and discuss Wall Walk and OHS Technique.
LIFT:
Snatch + Hang Snatch
2 + 2 @ 70%
2 + 1 @ 75%
1 @ 80%
1 @ 85%
WOD:
“REPSCHEME:
5 Rounds
3 OHS (135/95) (115/75) (95/65) (75/55)
1 Wall Walk
Then: 150 m Run
4 Rounds
3 Power Snatch
5 Lateral Burpees
Then: 150 m Run
3 Rounds
3 Squat Snatch
30 Double Unders
POST WOD:
Shoulder Mobility
