CF HYBRID WEIGHTLIFTING - March 21-27, 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 21/16

Beyonce - week 05

WOD -

Level 2&3 - Fitness & Sport

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

B. Snatch deadlift to knees + snatch pull + low hang power snatch 65-70-75%x1+1+1

C. Snatch 2(80-85-90%x1)

D. Front squats 3(85%x2), 3(90%x1 or 2)

E. Snatch pulls from blocks 4(100%x3)

F. Rope climbs (optional based on recovery) x10

>>>In Class

A. Skip A in class and only do B.

B. “6Pack”

AMRAP in 1min;

- 4 DB Thrusters @ 35/45#

- 4 burpees

Every 5min x 5 rounds

Level 1 - Health

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

B. Snatch deadlift to knees + snatch pull + low hang power snatch 65-70-75%x1+1+1

C. Snatch 2(80-85-90%x1), 2(70%x3)

D. Front squats 3(85%x2), 3(90%x1 or 2)

E. Snatch pulls from blocks 4(100%x3)

F. Press 4x4


TUESDAY MARCH 22/16

Beyonce - week 05

WOD -

Level 2&3 - Fitness & Sport

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

B. Clean deadlift to knees + low hang power clean + jerk 65-70-75%x1+1+1

C. Clean and jerk 2(80-85-90%x1)

D.Strict HSPU + Kipping HSPU 6(1+2) - EMOM

**Adjust kipping reps to make challenging.

>>>In Class

A. Clean sumo grip deadlifts 4x4 @ 50%

B. “First Month”

Complete 1 round of;

- 30 85/115# power cleans

- 15 ring dips

- 12 T2B

Then complete 2 rounds of;

- 20 85/115# power cleans

- 10 ring dips

- 8 T2B

Then complete 3 rounds of;

- 10 85/115# power cleans

- 5 ring dips

- 4 T2B

Level 1 - Health

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

B. Clean deadlift to knees + low hang power clean + jerk 65-70-73%x1+1+1

C. Clean and jerk 2(80-85-90%x1), 2(70%x3)

D. Back squats 3(72.5%x8)

E. Clean pulls 3(100%x3)


WEDNESDAY MARCH 23/16

Beyonce - week 05

WOD -

All Levels

A. Tire flips 5x8 - unbroken

>>>In Class

A. DB Alt. power snatches 5x8

B. “Boat”

In partners - for time;

- Partner 1 row 800m

- Partner 2 row 800m

- Partner 1 row 600m

- Partner 2 row 600m

- Partner 1 row 400m

- Partner 2 row 400m

- Partner 1 row 200m

- Partner 2 row 200m

- Partner 1 row 100m

- Partner 2 row 100m


THURSDAY MARCH 24/16

Beyonce - week 05

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements

A. Snatch 4(65%x4)

B. Clean 4(65%x4)

C. Front squat + jerk 2(80-85-90%%1+1)

**of C&J

D. Deadlift 2(82.5%x2), 90%x1, 95%x1


FRIDAY MARCH 25/16

Beyonce - week 05

WOD -

OPEN 16.5 WOD


SATURDAY MARCH 26/16

Beyonce - week 05

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health (optional)

A. High hang clean 2x4 @ light load

B. Hang clean 2x4 @ moderate load

C. Low hang clean x4 - build to heavy set in 15 min

D. “Black”

AMRAP in 10min

- 4 pull-ups

- 8 hang cleans @ light load


SUNDAY MARCH 27/16

Beyonce - week 05

WOD -

OPEN 16.5 WOD - we are open 9-1pm