CF HYBRID WEIGHTLIFTING - January 18-24, 2016.


MONDAY JANUARY 18/16

Johnny Cash - cycle 03

WOD -

Level 3 - Sport

AM WOD

A. Drop snatch 4(50%x4)

B. Snatch 5(75%x4)

C. Power clean 5(67.5%x3)

D. Snatch pulls from blocks @ just above knees 4(105%x3)

E1. Push press 4x5

E2. Strict pull-ups 4x5

PM WOD

A. Strict ring MU’s - AMRAP in 8min

**Spot or use bands if necessary, but challenge the pull and turn over.  In last 30sec complete 1 unbroken set of kipping MU for reps.

A. Back squat 4(75%x6)

B. “AED - CIC wod #1”

- Gym width shuttle runs - AMRAP in 5 min

C. AMRAP burpees in 3 min

Level 2 - Fitness

A. Snatch 5(75%x4)

B. Power clean 5(67.5%x3)

C. Snatch pulls from blocks @ just above knees 4(105%x3)

>>>In Class

A. Back squat 4(75%x6)

B. “AED - CIC wod #1”

- Gym width shuttle runs - AMRAP in 5 min

C. AMRAP burpees in 3 min

Level 1 - Health

A. Drop snatch 4(50%x4)

B. Snatch 5(75%x4)

C. Power clean 5(67.5%x3)

D. Snatch pulls from blocks @ just above knees 4(105%x3)

E1. Push press 4x5

E2. Strict pull-ups 4x5


TUESDAY JANUARY 19/16

Johnny Cash - cycle 03

WOD -

Level 3 - Sport

AM WOD

A. Power snatch 4(67.5%x3)

B. Clean and jerk 5(75%x2+2)

C. Clean pulls 4(105%x3)

D. Front squats 8(62.5%x2) - EMOM

PM WOD

A. Tire flip x20 total at moderate load

>>>In class

A. “Fever”

AMRAP in 90sec

- 95/135# Santches

- HSPU’s

1.2.3.4….

Rest 90sec x 8 rounds

B. Strict supported back T2B x 30 reps total

Level 2 - Fitness

A. Clean and jerk 4(75%x2+2)

C. Clean pulls 3(105%x3)

D. Front squats 8(62.5%x2) - EMOM

E. Pendlay rows 4x5

>>>In Class

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

Level 1 - Health

A. Power snatch 4(67.5%x3)

B. Clean and jerk 5(75%x2+2)

C. Clean pulls 4(105%x3)

D. Front squats 8(62.5%x2) - EMOM

E. Pendlay rows 5x5

F. Stir the pot 4x30sec


WEDNESDAY JANUARY 20/16

Johnny Cash - cycle 03

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health (optional)

A. Banded KBS 5x15 @ moderate load

B. Row intervals

- 250m @ 500m pace - rest 30sec x 3

- 200, @ 500m pace - rest 30sec x 3

- 100m @ 500m pace - rest 30sec x3

**this is done with 30sec breaks between all sets.


THURSDAY JANUARY 21/16

Johnny Cash - cycle 03

WOD -

Level 3 - Sport

AM WOD

A. Low hang snatch 5(72.5%x3)

B. Power clean 12(67.5%x2) - EMOM

C. Jerk off blocks 5(75%x4)

PM WOD

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

B. Strict HSPU’s 6x5

**Rest as needed - choose depth of HSPU or bands based on rep range

>>>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 2 - Fitness

A. Low hang snatch 4(72.5%x3)

B. Power clean 10(67.5%x2) - EMOM

C. Jerk off blocks 4(75%x4)

>>>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. Low hang snatch 5(72.5%x3)

B. Power clean 12(67.5%x2) - EMOM

C. Jerk off blocks 5(75%x4)

D. Back squats 2(67.5%x10)


FRIDAY JANUARY 22/16

Johnny Cash - cycle 03

WOD -

Level 2&3 - Fitness & Sport

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

>>>In Class

A. Clean sumo grip deadlift 4(95%x3)

B. “June”

Complete for time;

- 55/75# SDLHP

- 55/75# Push press

3-6-9-12-15-18

Level 1 - Health

A. Clean sumo grip deadlift 4x3

B. “June”

Complete for time;

- 45/65# SDLHP

- 45/65# Push press

3-6-9-12-15-18


SATURDAY JANUARY 23/16

GYM CLOSED FOR CIC


SUNDAY JANUARY 24/16

Johnny Cash - cycle 03

WOD -

Level 2&3 - Fitness & Sport

>>>In Class

A. DB press 4x15 - build to heavy

B. “Map”

10 rounds for time of;

- 10 95/135# deadlifts

- 10 push-ups

>>>After class

A. Ab Wheel roll-outs 4x10-12

Level 1 - Health

A. DB press 4x15 - build to heavy

B. “Map”

10 rounds for time of;

- 10 85/115# deadlifts

- 10 push-ups

>>>After class

A. Ab Wheel roll-outs 4x10-12