CF HYBRID POWERLIFTING - March 07-13, 2016.

MONDAY March 07/16

Beyonce - week 03

WOD -

Level 2&3 - Fitness & Sport

AM WOD

A. Snatch 3(82.5%x2), 2(87.5%x1)

B. Strict L-pull-ups x 20 total (in singles or doubles)

>>>In Class

A. Back squat 4x8 @ light load (do not squat twice today)

B. “Depot”

- 6 push press

- 12 high lateral burpee box jumps 24/27”

**gotta keep moving if using high box

Every 4 min x 6 rounds

PM WOD

A. Power Program

Level 2 - Fitness

A. Snatch 3(82.5%x2), 2(87.5%x1)

>>>In class

A. Back squat 4x8 @ light load (do not squat twice today)

B. “Depot”

- 6 push press

- 12 high lateral burpee box jumps 24/27”

**gotta keep moving if using high box

Every 4 min x 6 rounds

Level 1 - Health

A. Power Program


TUESDAY March 08/16

Beyonce - week 03

WOD -

Level 2&3 - Fitness & Sport

A. Snatch pull + Power snatch + snatch 4(65%x1+1+1)

B. Clean and jerk 3(82.5%x2), 2(87.5%x1)

C. Strict HSPU + Kipping HSPU 8(1+2) - EMOM

**Adjust kipping reps to make challenging.

>>>In Class

A. Clean sumo grip deadlifts 4x4 @ 60%

B. “Ivy”

Complete 5 rounds for time of;

- 15 Calorie row

- 12 Alternating DB power snatches @ heavy load

- 9 bench press @ 125/185#

- 6 Bar MU’s

Level 1 - Health (optional)

A. Clean sumo grip deadlifts 4x4 @ 60%

B. “Ivy”

Complete 5 rounds for time of;

- 15 Calorie row

- 12 Alternating DB power snatches @ heavy load

- 9 bench press @ 85/135#

- 6 Pull-ups or ring rows


WEDNESDAY March 09/16

Beyonce - week 03

WOD -

Level 3 - Sport

AM WOD

A. Power Program

PM WOD

A. Tire flips 5x5 - unbroken

>>>In Class

A. “Card”

6 min AMRAP of;

- 8 pull-ups

- 10 T2B

- 8 30/45# DB press

- 10 30/45# DB front squat

- 8 burpees over DB set

- 10 30/45# DB walking lunges

4 min rest - repeat

B. Front planks 10sec on (max effort perfect position) - 10 sec off for 4 min

**Break if you need to by skipping a 10sec interval - try to breath normal throughout rather than holding breath.

Level 2 - Fitness

A. Power Program

B. “Card”

6 min AMRAP of;

- 8 pull-ups

- 10 T2B

- 8 30/45# DB press

- 10 30/45# DB front squat

- 8 burpees over DB set

- 10 30/45# DB walking lunges

4 min rest - repeat

B. Front planks 10sec on (max effort perfect position) - 10 sec off for 4 min

Level 1 - Health

A. Power Program


THURSDAY March 10/16

Beyonce - week 03

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health (optional)

A. TGU - max effort on both hands in 20min

B. “Row intervals”

- Row 225m @ 500m pace

- Rest 40sec

12 rounds

**shoot for no more than  5 sec drop in performance across all sets.


FRIDAY March 11/16

Beyonce - week 03

WOD -

OPEN WOD 16.3

A. Complete Power program and open 16.2 in either one workout or two based on your schedule.


SATURDAY March 12/16

Beyonce - week 03

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. “Sharon”

AMRAP in 10min

- 4 pull-ups

- 8 DB thrusters @ moderate load

- 12 Russian KBS @ 16/24kg


SUNDAY March 13/16

Beyonce - week 03

WOD -

OPEN WOD 16.3