CF HYBRID WEIGHTLIFITNG - April 04-10, 2016.

MONDAY April 04/16

Motorhead - week 02

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Snatch - work to max effort single.

B. Clean and jerk 4(70%x2)

C. Complete NOT for time;

- 30 HSPU’s

- 30 Strict pull-ups

**All in doubles

>>>In Class

A. Front squat 4(77.5%x3), 70%x8

B. “Row Boat”

Partner 1 - row 400m

Partner 2 - row 400m

Partner 3 - row 400m

Partner 1 - row 300m

Partner 2 - row 300m

Partner 3 - row 300m

Partner 1 - row 200m

Partner 2 - row 200m

Partner 3 - row 200m

Partner 1 - row 100m

Partner 2 - row 100m

Partner 3 - row 100m

Partner 1 - row 200m

Partner 2 - row 200m

Partner 3 - row 200m

Partner 1 - row 300m

Partner 2 - row 300m

Partner 3 - row 300m

Partner 1 - row 400m

Partner 2 - row 400m

Partner 3 - row 400m

**This can also be done in partners rather than groups.

Level 1 - Health

A. Snatch - work to max effort single.

B. Clean and jerk 4(70%x2)

C. Snatch pull from block 3(90%x3)

D. Front squat 2(70%x4), 3(75%x2)

E. Press 3x8 - light


TUESDAY April 05/16

Motorhead - week 02

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Double KB swing + Clean + snatch 5x5+5+5 @ manageable weight, build and play with loads

B. Snatch 4(70%x2)

C. Clean and jerk - work to max effort single

>>>In class

A. “Cindy” - Benchmark

AMRAP in 20 min of;

- 5 pull-ups

- 10 push-ups

- 15 squats

>>>Post-Class

A. DB weighted sit-ups 4x15

**hold DB in hands,  brace feet if required, and hold DB overhead throughout.

Level 1 - Health

A. Snatch 4(70%x2)

B. Clean and jerk - work to max effort single

C. Back squats - build to 95% in singles quickly


WEDNESDAY April 06/16

Motorhead - week 02

WOD -

Level 2&3 - Fitness & Sport

- Rest Day (Full Rest - Mobility, stretch, and foam roll)

Level 1 - Health (optional)

A. Rope climbs - 5-6 full climbs, 8-10 half climbs, 8-10 lying climbs

B. “Mouse”

AMRAP in 14min

- 15 DB push press @ light load

- 15 T2B or hanging knee-ups


THURSDAY April 07/16

Motorhead - week 02

WOD -

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Power snatch 4(72.5%x2)

B. Power clean 4(72.5%x2)

C. Front squat build to max effort single.

D. Complete 4 rounds - EMOM

- 1, 2, 3, or 4 Ring MU’s (unbroken for all rounds)

- 12-20 HS shoulder taps or 20’ HS walking

>>>In Class

A. Deadlift 2(75%x4), 2(85%x3), 90%x1

B. “iTunes”

Complete for time;

2 rounds of;

- 30 wall balls @ 14/20#

- 100 DU’s

Then complete 3 rounds of;

- 20 air squats

- 10 burpees

Then complete 4 rounds of;

- 10 air squats

- 5 burpees

Level 1 - Health

A. Power snatch 4(72.5%x2)

B. Power clean 4(72.5%x2)

C. Front squat build to max effort single.

D. Paused jerks 10x2 - EMOM @ light load


FRIDAY April 08/16

Motorhead - week 02

WOD -

Level 2&3 - Fitness & Sport

A. Bench press 4(80%x3), 2(65%x8)

B. “Isoflex”

Complete with a partner for time;

- 100 calorie row (buy in as a team)

- 150 box jumps

- 150 KBS @ 16/24kg

- 150 Ring dips

- 150 KBS @ 16/24kg

- 150 box jumps 20/24”

**break up however you want - just get the work done.

Level 1 - Health (optional)

A. Bench press 4x3, 2x8

B. “Isoflex”

Complete with a partner for time;

- 100 calorie row (buy in as a team)

- 150 box jumps

- 150 KBS @ 12/16kg

- 150 Ring dips

- 150 KBS @ 12/16kg

- 150 box jumps

**break up however you want - just get the work done.


SATURDAY April 09/16

Motorhead - week 02

WOD -

Level 2&3 - Fitness & Sport

>>>In Class

A. Back squat 3(75%x5), 2(77.5%x4), 2(80%x3)

B. “Duracell”

Complete in partners - AMRAP in 14min;

- 10 alt DB snatches @ heavy load

- 4 gym length sprints

**Alternate with partner.

Level 1 - Health (optional)

A. Back squat 3x5, 2x4, 2x3

**7Days - 5x5 - building

B. “Duracell”

Complete in partners - AMRAP in 14min;

- 10 alt DB snatches @ heavy load

- 4 gym length sprints

**Alternate with partner.


SUNDAY April 10/16

Motorhead - week 02

WOD -

Level 2&3 - Fitness & Sport

- Active Recovery (go for a hike, swim, bike ride, run, walk, paddle board, kayak, yoga, foam roll, stretch, etc. - do so at low intensity only - this is a recovery session)

Level 1 - Health (optional)

A. TGU - max effort single each arm - 12 minutes

B. “Laser”

AMRAP in 10min

- DB thruster @ moderate load

- Pull-ups or ring rows

1.2.3.4.5.6.7….