CF LEMAN VICH
ROOKIE
A.
3 Rounds for time:
Run 400m
30 Wall Ball Shots
30 Box Jumps
INTERMEDIATE
A.
3 Rounds not for time:
10 Trap 3 Raises
10 DB External Rotations
10 DB Bent over Rows
(each side)
B.
For time:
21 Thrusters 40/25kg
15 Strict Pull Ups
15 Thrusters 40/25kg
12 Strict Pull Ups
9 Thrusters 40/25kg
9 Strict Pull Ups
ADVANCED
Phase: Power
Week 6
Determine your Neuro-Muscular Efficiency (NME):
A.
Weighted Pull Up (any style) 1RM
B.
Deadlift 1RM
C.
Exactly 10min after A:
1 set max reps at 85% of A at 3010 tempo.
– 85% of A includes your body weight. So if you weigh 70kg and your 1RM is 25kg then 85%= 10.75kg. (70+25=95, 95×85%=80.75, 80.75-70=10.75)
D.
Exactly 10min after B:
1 set max reps at 85% of B at 3010 tempo.
E.
CF Games Regional Event 11.3
21-15-9 reps, for time of:
Deadlift, 315/205 lbs
Box Jump, 30/24 in
(cap time: 7:00)