CF HYBRID WEIGHTLIFTING - March 07-13, 2016.

MONDAY March 07/16

Beyonce - week 03

WOD -

Level 3 - Sport

AM WOD

A. High hang snatch 4x2 - build to 65%

B. Snatch deadlift to high hang + snatch pull + power snatch 70-75-80%x1+1+1

C. Snatch 2(80-85-90-95%x1)D. Front squats - work to max effort single

E. Snatch pulls from blocks 4(105%x2)

F. Press 4x3

PM WOD

>>>In Class

A. Back squat 4x8 @ moderate load based on fatigue from weekend

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 2 - Fitness

A. High hang snatch 3x2 - build to 65%

B. Snatch deadlift to high hang + snatch pull + power snatch 70-75-80%x1+1+1

C. Snatch 2(85-90-95%x1)

D. Front squats - work to max effort single

>>> In Class

A. Back squat 4x8 @ light load

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. High hang snatch 4x2 - build to 65%

B. Snatch deadlift to high hang + snatch pull + power snatch 70-75-80%x1+1+1

C. Snatch 2(80-85-90-95%x1), 2(70%x3)

D. Front squats - work to max effort single

E. Snatch pulls from blocks 4(105%x2)

F. Press 4x3


TUESDAY March 08/16

Beyonce - week 03

WOD -

Level 3 - Sport

AM WOD

A. Strict HSPU + Kipping HSPU 10(1+2) - EMOM

**Adjust kipping reps to make challenging.

>>>In Class

A. Clean sumo grip deadlifts 4x4 @ light load (50%)

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

PM WOD

A. High hang cleans 4x2 - build to 65%

B. Clean deadlift to knees + power clean + jerk 70-75-80%x1+1+1

C. Clean and jerk 2(80-85-90-95%x1), 2(70%x3)

D. Back squats 3(75%x8)

Level 2 - Fitness

A. High hang cleans 4x2 - build to 65%

B. Clean deadlift to knees + power clean + jerk 70-75-80%x1+1+1

C. Clean and jerk 2(80-85-90-95%x1), 2(70%x3)

D. Back squats 3(75%x8)

E. Strict HSPU + Kipping HSPU 10(1+2) - EMOM

**Adjust kipping reps to make challenging.

F.“Ivy”

Complete 2 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

A. High hang cleans 4x2 - build to 65%

B. Clean deadlift to knees + power clean + jerk 70-75-80%x1+1+1

C. Clean and jerk 2(80-85-90-95%x1), 2(70%x3)

D. Back squats 3(75%x8)

E. Clean pulls 4(105%x2)


WEDNESDAY March 09/16

Beyonce - week 03

WOD -

Level 2&3 - Fitness & Sport

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 1 - Health (optional)

A. “Card”

6 min AMRAP of;

- 8 pull-ups

- 10 hanging knee-ups

- 8 20/35# DB press

- 10 20/35# DB front squat

- 8 burpees over DB set

- 10 20/35# 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.


THURSDAY March 10/16

Beyonce - week 03

WOD -

ALL LEVELS

A. Power snatch 10(70%x2) - EMOM

B. Power clean 4(67.5%x4)

C. Front squat 4(90%x1)

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

E. Deadlift - build to heavy single


FRIDAY March 11/16

Beyonce - week 03

WOD -

OPEN 16.3 WOD


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 16.3 WOD