Weightlifting Classes
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WOD
Midline
8 minutes (switch rolling directions each round):
:15 sec Hollow hold – seal roll to…
:15 sec. Arch hold – seal roll to…
:15 sec. Hollow hold
:15 sec. rest
Conditioning
In teams of two, 5 Rounds each for time, alternating complete rounds:
15 Deadlift (225/165)
8 Burpee Over Box (24/20)
Extra
Strength
A) Snatch: every 60 sec: 50/3, 60/3, 70/3, rest 60 sec, 75/2, 80/2, 85/2, rest 60 sec, 88/1, 92/1, 95/1
B) Clean + Jerk: Every 90 sec: 50/3+1, 60/3+1, 70/3+1, rest 60 sec, 75/2+1, 80/2+1, 85/2+1, rest 60 sec, 88/1+1, 92/1+1, 95/1+1
C) Every 2 min x 12 min:
FS: 80/3 + 100m sprint
Skill
A) 5 supersets – no time domain but move at a steady pace
– 30 sec. weighted GHD back extension hold
– 4 e/l Pistol negatives to a box/ball
– 5 standing shoulder YTW with light weights