CF LEMAN VICH
ROOKIE
A.
3 Rounds for time:
7 Squat Snatch
14 Dips
21 Double Unders
INTERMEDIATE
A.
Deadlift
7-7-7-7-7
Rest 2 min
B.
For time:
Row 1000m
100 Sit Ups
100m Bear Crawl
Row 1000m
(In teams of two, cops and robbers format. Person A starts, and person B follows immediately after – The goal is that person B catches A – or A escapes!)
ADVANCED
Phase: Oly
Week :8
A.
Snatch 1RM
(15min and max 5 attempts)
B.
Clean and Jerk 1RM
(15min and max 5 attempts)
C.
CrossFit Games Open 17.4
13min AMRAP
55 Deadlifts 225/155lb
55 Wall Ball 20/14lb
55 Calories Row
55 HSPU
D.
5 x Max Reps Toes to Bar
Rest as needed