CF HYBRID WEIGHTLIFTING - May 09-15, 2016.

MONDAY MAY 09/16

Motorhead - week 07

WOD

Level 3 - Sport

WOD 1

>>>Pre-Class

A. Legless rope climb x2

B. Rope climb x4

**Rest as needed to complete

>>>In class

A. Row mechanics session

B. Masters qualifier WOD #1

21-15-9 of;

- Row

- Thrusters @ 65/95#

**make this like a open wod - we will judge each other, so find a partner and keep them legit on their mechanics. Laurie did this in 5:10, which helped her solidify her spot to the games...just so ya know.

WOD 2

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

B. Clean and jerk - test max effort (use loading below)

C. Clean  pulls 5(100%x1)

**Perfect position and height on all lifts

D. Deadlifts 3(72.5%x5), 2(77.5%x3)

Level 2 - Fitness

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

B. Clean and jerk - test max effort (use loading below)

C. Clean  pulls 3(100%x1)

**Perfect position and height on all lifts

D. Deadlifts 2(72.5%x5), 77.5%x3

>>>In class

A. Row mechanics session

B. Masters qualifier WOD #1

21-15-9 of;

- Row

- Thrusters @ 65/95#

Level 1 - Health

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

B. Clean and jerk - test max effort (use loading below)

C. Clean  pulls 5(100%x1)

**Perfect position and height on all lifts

D. Deadlifts 3(72.5%x5), 2(77.5%x3)

TUESDAY MAY 10/16

Motorhead - week 07

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. 30 strict HSPU’s

B. 10 bar MU’s

**A&B - both done for time.

**LV3 only

>>>In class

A. Front squat build to a heavy double in 20 min

B. “Gear”

Min 1 - Wall ball 14/20#

Min 2 - DB bench press @ 35/55#

Min 3 - Row for calories

Min 4 - Ring rows

Min 5 - Rest

3 rounds for total reps.  

Level 1 - Health (optional)

A. Front squat build to a heavy double in 20 min or goblet squat

B. “Gear”

Min 1 - Wall ball 10/16#

Min 2 - DB bench press

Min 3 - Row for calories

Min 4 - Ring rows

Min 5 - Rest

3 rounds for total reps.  

WEDNESDAY MAY 11/16

Motorhead - week 07

WOD

Level 2&3 - Fitness & Sport

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

Level 1 - Health (optional)

A. Close grip bench press 5x8 - build throughout

B. AMRAP in 12 minutes

- 4 KBS

- 4 T2B

- 4 box jump overs

**add 1 rep each round you compete. 4.5.6.7….  

THURSDAY MAY 12/16

Motorhead - week 07

WOD

Level 3 - Sport

WOD 1

>>>Pre-Class

A1. Ring dips 6x3-5 - rest 10sec

A2. Burpee pull-ups  6x3-5 - rest as needed

>>>In class

A. Press 3x3, 95/135# for reps

B. Masters qualifier - event 4

Complete for time;

- 55 burpees

- 34 OHS @ 65/95#

- 21 MU’s (ring)

WOD 2

A. Low hang (1” from floor) snatch pull + low hang power snatch 4(72.5%x1+2)

B. Low hang (1”from floor) clean shrug + hang power clean 4(72.5%x1+2)

C. Box jumps 3x10 @ moderate height.  Do all jumps as singles.  

**Light and quick day

Level 2 - Fitness

A. Low hang (1” from floor) snatch pull + low hang power snatch 4(72.5%x1+2)

B. Low hang (1”from floor) clean shrug + hang power clean 4(72.5%x1+2)

>>>In class

A. Press 3x3, 95/135# for reps

B. Masters qualifier - event 4

Complete for time;

- 55 burpees

- 34 OHS @ 65/95#

- 21 MU’s (ring)

Level 1 - Health

A. Low hang (1” from floor) snatch pull + low hang power snatch 4(72.5%x1+2)

B. Low hang (1”from floor) clean shrug + hang power clean 4(72.5%x1+2)

C. Box jumps 3x10 @ moderate height.  Do all jumps as singles.  

FRIDAY MAY 13/16

Motorhead - week 07

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. 100’ HS walk in 10’ sections

>>>In Class

A. Deadlift 4(80%x2)

B. Masters qualifier event #3

AMRAP in 15 min of;

- 55 DU’s

- 15 C2B pull-ups

- 5 hang power cleans @105/155#

Level 1 - (optional)

A. Deadlift 4x2

B. Masters qualifier event #3

AMRAP in 15 min of;

- 55 DU’s or skip rope

- 15 pull-ups or ring rows

- 5 hang power cleans @105/155#

**sorry for back to back pull-ups.

SATURDAY MAY 14/16

Motorhead - week 07

WOD

Level 2&3 - Fitness & Sport

WOD 1

A. Snatch - test max effort (use loading below)

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

C. Back squats 2(80%x4), 2(82.5%x3), 85%x1

D. Snatch pull 4(100%x1)

E. Press 3x8 - light/moderate

**do not push presses, just hit 3 easy sets

WOD 2

>>>In class

A. Skip the squats and just do B.

B. “Forrest”

Complete for time;

- Run 400m

- 60 push-ups

- Run 400m

- 30 T2B

- Run 400m

- 60 push-ups

- Run 400m

**runs may not be exactly 400m, but you will run out the garage door down the ramp and along the dock, out the last parking lot entrance and down to quebec and up to end of Star egg parking lot.  

Level 1 - Health

A. Snatch - test max effort (use loading below)

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

C. Back squats 2(80%x4), 2(82.5%x3), 85%x1

D. Snatch pull 4(100%x1)

E. Press 3x8 - light/moderate

**do not push presses, just hit 3 easy sets

SUNDAY MAY 15/16

Motorhead - week 07

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. Thrusters - descending reps and ascending load

7-6-5-4-3-2-1

**Time cap of 8min

**start at a light load and then add 5-10 pounds each round as the rpes decrease by one.  28 total reps to complete.

B. “Triple”

Complete for time.

- Row 1500m

- 150 DU’s or skip ropes

- 15 gym length runs….make it 16 just to be an even number.