CF LEMAN VICH
ROOKIE
A.
3 Rounds for time:
15 Deadlifts
12 Burpees
9 Dips
INTERMEDIATE
A.
Squat Clean
6-6-5-5
Rest 2 min
B.
For time:
10 Squat Cleans 70/45kg
40 Toes to Bar
8 Squat Cleans 70/45kg
30 Toes to Bar
6 Squat Cleans 70/45kg
20 Toes to Bar
4 Squat Cleans 70/45kg
10 Toes to Bar
ADVANCED
Phase: Open Prep
Week :2
A.
Push Press
2-10-2-20-2-30
Rest 2 min
B1.
One Arm DB Bent over row
10-10-10
No Rest
B2.
One Arm DB Flyes
10-10-10
No Rest
(B1 & B2, complete full 3 rounds left arm, then full 3 rounds right arm tempo 3010)
C.
3 min AMRAP
10 Calorie AirBike
10 Alternating Pistols
Rest 3 min then:
D.
6 Min AMRAP:
15 Calorie Airbike
20 Alternating Pistols
Rest 3 min
E.
6 min AMRAP
20 Calorie Row
20 Alternating Pistols