CF HYBRID WEIGHTLIFTING - March 14-20, 2016.

HYBRID WEIGHTLIFTING PROGRAM

A few things about this program;

- The base of this program is the weightlifting program, participants will follow the same competition schedule and yearly cycle as the weightlifting team, but only train 3x/week.

- CrossFit pre/post group class work and the actual group class will be added atop the 3x/week weightlifting program.  

- Training days for weightlifting will be consistently Monday, Tuesday, and Thursday, but CF group class and pre/post work will be altered based on the week. 

- CF days will always be group class sessions - and they MUST be done in the group class. 

THE LEVELS - 

Level 1 - the three day weightlifting program must be followed and then individuals can add group class work as they see fit and as it fits their schedule. 

Level 2 - the three day weightlifting program is the foundation and actual programmed group class days are to be followed and will be different week to week based on the CF program outline and phase of training.  The blog will indicate rest days and training days and most weeks will be 5 training days, meaning most weeks will have pre weightlifting gymnastics work and full CF training days on weightlifting rest days. 

Level 3 - This is the most demanding of the workout levels - it is much higher volume as it prescribes a few double day workouts throughout the week.  The goal is to provide the oly work needed in the same volume at al levels, but the addition of all the gymnastics and CF work at slightly modified volumes


MONDAY MARCH 14/16

Beyonce - week 04

WOD -

Level 3 - Sport

AM WOD

A. High hang snatch 4x2 - build to 60%

B. Snatch deadlift to high hang + snatch pull + power snatch 60-70%x1+1+1

C. Snatch 2(70-75-80%x2)

D. Front squats 3(75%x2), 3(80%x 2)

E. Snatch pulls from blocks 4(95%x2)

PM WOD

>>>In Class

A. “DL”

Complete;

- 6 deadlifts @ moderate load

- 4+8 DB bench press

- 6 gym width sprints

Every 4 min x 6 rounds

Level 2 - Fitness

A. High hang snatch 4x2 - build to 60%

B. Snatch deadlift to high hang + snatch pull + power snatch 60-70%x1+1+1

C. Snatch 2(70-75-80%x2)

D. Front squats 3(75%x2), 3(80%x 2)

>>>In Class

A. “DL”

Complete;

- 6 deadlifts @ moderate load

- 4+8 DB bench press

- 6 gym width sprints

Every 4 min x 6 rounds

Level 1 - Health

A. High hang snatch 4x2 - build to 60%

B. Snatch deadlift to high hang + snatch pull + power snatch 60-65-70%x1+1+1

C. Snatch 2(70-75-80%x2), 2(60%x3)

D. Front squats 3(75%x2), 3(80%x 2)

E. Snatch pulls from blocks 4(95%x2)

F. Press 4x5 - moderate


TUESDAY MARCH 15/16

Beyonce - week 04

WOD -

Level 3 - Sport

AM WOD

A. High hang cleans 4x2 - build to 60%

B. Clean deadlift to knees + power clean + jerk 60-65-70%x1+1+1

C. Clean and jerk 2(70-75-80%x2)

D.HSPU’s 8x2 (heavy)

**scale to a difficult level - rest as needed.  

PM WOD

>>>In Class

A. Back squat - build to heavy double in 20min

B. “HQ”

1 rounds of;

- 100 DU’s

- 50 squats

- 25 65/95# push press

Then, 2 rounds of;

- 60 DU’s

- 30 squats

- 15 65/95# push press

Then 3 rounds of;

- 40 DU’s

- 20 squats

- 10 65/95# push press

Level 2 - Fitness

A. High hang cleans 4x2 - build to 60%

B. Clean deadlift to knees + power clean + jerk 60-70%x1+1+1

C. Clean and jerk 2(70-75-80%x2)

D.HSPU’s 8x2 (heavy)

**scale to a difficult level - rest as needed.  

>>>In Class

A. Back squat - build to heavy double in 20min

B. “HQ”

1 rounds of;

- 100 DU’s

- 50 squats

- 25 65/95# push press

Then, 2 rounds of;

- 60 DU’s

- 30 squats

- 15 65/95# push press

Then 3 rounds of;

- 40 DU’s

- 20 squats

- 10 65/95# push press

Level 1 - Health

A. High hang cleans 4x2 - build to 60%

B. Clean deadlift to knees + power clean + jerk 60-65-70%x1+1+1

C. Clean and jerk 2(70-75-80%x2), 2(60%x3)

D. Back squats 3(65%x8)

E. Clean pulls 4(95%x2)


WEDNESDAY MARCH 16/16

Beyonce - week 04

WOD -

Level 3 - Sport

A. Conan’s Wheel 3x2 circles

>>>In Class

A. “FGB-60”

Complete 1 min at each station for reps;

- wall ball @ 14/20#

- 55/75# push press

- Box jumps @ 18/20”

- 55/75# SDLHP

- Row for calories

- Rest 4min - repeat for 3 rounds

**With more rest it is possible to increase intensity, but if you are looking to stay fresh for Thurs/Fri, then do this wod at 60-80% based on your level of recovery.

Level 1 - Health (optional)

A. “FGB-60”

Complete 1 min at each station for reps;

- wall ball @ 14/20#

- 55/75# push press

- Box jumps @ 18/20”

- 55/75# SDLHP

- Row for calories

- Rest 4min - repeat for 3 rounds


THURSDAY MARCH 17/16

Beyonce - week 04

WOD -

ALL LEVELS

A. Power snatch 4(62.5%x4)

B. Power clean 4(62.5%x4)

C. Front squat 4(80%x2)

D. Jerk from behind neck (choose grip) - build to heavy triple

E. Deadlift 2(75-80%x3)


FRIDAY MARCH 18/16

Beyonce - week 04

WOD -

OPEN WOD 16.4


SATURDAY MARCH 19/16

Beyonce - week 04

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health (optional)

A. Jerk from a rack 12x2 - EMOM @ moderate load

B. AMRAP in 6min of;

- 5 pull-ups

- 10 push-ups

- 15 squats

Rest 4 min, then

AMRAP in  6 min of;

- 5 T2B

- 10 push-ups

- 15 walking lunges


SUNDAY MARCH 20/16

Beyonce - week 04

WOD -

OPEN WOD 16.4