CF HYBRID POWERLIFTING - January 18-24, 2016.


MONDAY JANUARY 18/16

Johnny Cash - cycle 03

WOD -

Level 3- Sport

AM WOD

“Power Program”

PM WOD - group class

A. Power clean + jerk 10(60%x1) - Every 30sec

B. Strict ring MU’s - AMRAP in 6min

>>>In class

A. Back squat - 10(60%x2)

B. “AED - CIC wod #1”

- Gym width shuttle runs - AMRAP in 5 min

C. AMRAP burpees in 3 min

Level 2 - Fitness

A. Power clean + jerk 10(60%x1) - Every 30sec

B. Strict ring MU’s - AMRAP in 6min

C. “Power Program”

Level 1 - Health

“Power Program”


TUESDAY JANUARY 19/16

Johnny Cash - cycle 03

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health (optional)

A. “Fever”

AMRAP in 90sec

- 55/75# Power snatches

- DB push presses

1.2.3.4….

Rest 90sec x 8 rounds

B. Hanging knee-ups x40 reps


WEDNESDAY JANUARY 20/16

Johnny Cash - cycle 03

WOD -

Level 2&3 - Fitness & Sport

“Power Program”

Level 1 - Health

“Power Program”


THURSDAY JANUARY 21/16

Johnny Cash - cycle 03

WOD -

Level 2&3 - Fitness & Sport

A. Clean and jerk  2(72.5-77.5-82.5%x2)

B. HS walk practice - 5min of 10’ lengths

C. Strict HSPU’s 6x5

>>>In class

A. Squats 10(62.5%x2) - EMOM

B. “Sue”

Complete for time;

- 25/40# DB thrusters

- Pull-ups

5-10-15-20

Level 1 - Health

A. Squats 10x2 - EMOM @ moderate load

B. “Sue”

Complete for time;

- 20/30# DB thrusters

- Pull-ups or ring rows

5-10-15-20


FRIDAY JANUARY 22/16

Johnny Cash - cycle 03

WOD -

Level 3 - Sport

AM WOD

A. Snatch pull + power snatch 10(70%x1+1)

B. “Power Program”

C. Conan’s wheel 5x2 circles @ moderate load

PM WOD - group class

A. “June”

Complete for time;

- 55/75# SDLHP

- 55/75# Push press

3-6-9-12-15-18

Level 2 - Fitness

A. “Power Program”

B. “June”

Complete for time;

- 45/65# SDLHP

- 45/65# Push press

3-6-9-12-15-18

Level 1 - Health

“Power Program”


SATURDAY JANUARY 23/16

GYM CLOSED FOR THE CIC


SUNDAY JANUARY 24/16

Johnny Cash - cycle 03

WOD -

Level 2&3 - Fitness & Sport

**Those competing in the CIC - take a rest day.

>>>In Class

A. DB press 4x15 - build to heavy

B. “Map”

10 rounds for time of;

- 10 95/135# deadlifts

- 10 push-ups

Level 1 - Health (optional)

A. DB press 4x15 - build to heavy

B. “Map”

10 rounds for time of;

- 10 85/115# deadlifts

- 10 push-ups