CF HYBRID WEIGHTLIFTING - May 26-22, 2016.

MONDAY MAY 16/16

Motorhead - week 08

WOD

Level 3 - Sport

WOD 1

A. Snatch  2(50%x2), 2(60%x2), 70-75-80-85%x1

B. Clean and jerk  2(50%x2), 2(60%x2), 70-75-80-85%x1

C. Clean pulls 3(90%x2), 2(100%x1)

WOD 2

>>>Pre-Class

A1. Strict HSPU’s 3x6-10 - rest 20sec

A2. Bar MU’s 3xreps minus 2-3 - rest 20sec

A3. Power cleans 3x10 @ 95/135# - rest as needed

**LV3 Only

>>>In Class

A. Front squat - build to a heavy triple in 23 min

B. Regional individual event #2 - modified

“Nate”

AMRAP in 12min

- 2 MU’s

- 4 HSPU’s

- 8 KBS @ 24/32kg

**All gymnastics movements are kipping

Level 2 - Fitness

A. Snatch  2(50%x2), 2(60%x2), 70-75-80-85%x1

B. Clean and jerk  2(50%x2), 2(60%x2), 70-75-80-85%x1

>>>In Class

A. Front squat - build to a heavy triple in 23 min

B. Regional individual event #2 - modified

“Nate”

AMRAP in 12min

- 2 MU’s

- 4 HSPU’s

- 8 KBS @ 24/32kg

**All gymnastics movements are kipping

Level 1 - Health

A. Snatch  2(50%x2), 2(60%x2), 70-75-80-85%x1

B. Clean and jerk  2(50%x2), 2(60%x2), 70-75-80-85%x1

C. Clean pulls 3(90%x2), 2(100%x1)

TUESDAY MAY 17/16

Motorhead - week 08

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. KB Snatch 6x10 (10l/10r) @ 16/24kg

>>>In Class

A. Regionals individual event 6 - modified

Complete for time;

- Run 1Km

- 100ft HS walk or 15 Push press with OHS load

- 10 OHS @ 155/225#

- 500m row

- 50 burpees

- 5 OHS @ 155/225#

>>>Post Class

A. Hanging supported leg raises 3x8

**back supported by rig

Level 1 - Health (optional)

A. Regionals individual event 6 - modified

Complete for time;

- Run 1Km

- 20 DB push press @ heavy load

- 10 OHS/FS/goblet squat #heavy load

- 500m row

- 35 burpees

- 5 OHS/FS/goblet squat #heavy load

>>>Post Class (optional)

A. Hanging supported knee raises 3x8

**back supported by rig

WEDNESDAY MAY 18/16

Motorhead - week 08

WOD

Level 2&3 - Fitness & Sport

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

Level 1 - Health (optional)

A. Thruster ladder - build to heavy load EMOM

**start at a light load and add 2.5/5/10# per round until a max effort is found

B. “Mutual”

4 rounds for time;

- Row 500m

- 40 sit-ups

- 7 thrusters @ 65/95#

THURSDAY MAY 19/16

Motorhead - week 08

WOD

Level 3 - Sport

WOD 1

>>>Pre-Class

A. Burpee pull-ups 4x10

**practice optimal foot and hand placement and transitioning with and without kipping.

**LV3 only

>>>In Class

A. Deadlift 5(75%x2)

B. Individual regional Event #3

For time

- 104 wall ball @ 14/20#

- 52 pull-ups

WOD 2

A. Power snatch 3(60-65-70%x3)

B. Power clean 3(60-65-70%x3)

C. Back squats 2(72.5, 77.5, 82.5%x3)

Level 2 - Fitness

A. Power snatch 3(60-65-70%x3)

B. Power clean 3(60-65-70%x3)

C. Back squats 2(72.5, 77.5, 82.5%x3)

>>>In Class

A. Deadlift 5(75%x2)

B. Individual regional Event #3

For time

- 104 wall ball @ 14/20#

- 52 pull-ups

Level 1 - Health

A. Power snatch 3(60-65-70%x3)

B. Power clean 3(60-65-70%x3)

C. Back squats 2(72.5, 77.5, 82.5%x3)

FRIDAY MAY 20/16

Motorhead - week 08

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. HS walking 5x10’, then 1x max distance

>>>In Class

A. Bench press 5.4.3.2.1 - build to max effort

B. “Tallest”

Complete 10-9-8-7-6-5-4-3-2-1 for time;

- Deadlift 95/135#

- push-ups

Level 1 - Health (optional)

A. Bench press 5.4.3.2.1 - build to max effort

B. “Tallest”

Complete 10-9-8-7-6-5-4-3-2-1 for time;

- Deadlift 75/115#

- push-ups

SATURDAY MAY 21/16

Motorhead - week 08

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Snatch max effort

B. Max effort Clean and Jerk

**Weightlifting class is cancelled this week due to Regionals competition.

>>>In class

A. Rope climbs - fullx4 or halfx6, or lying x8

Team wod

“Regionas Event #7 - modified”

2 Rounds for time in partners;

- 50 power snatches @ 80/115#

- 50 T2B

- 50’ HS walk each

**modify reps in any manner necessary.

Level 1 - Health

A. Snatch max effort

B. Max effort Clean and Jerk

SUNDAY MAY 22/16

Motorhead - week 08

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. Press 10.2.10.2.10.2

**choose a light load for the 10’s and then build the doubles across the sets.  The 10’s will remain at fixed load and the doubles build.

B. “Tabata”

- Tabata row

- Rest 4 min

- Tabata squats

- Rest 4 min

- Tabata push-ups