CF LEMAN VICH
ROOKIE
A.
AMRAP 8min:
20 Double Unders
20 Sit Ups
INTERMEDIATE
A.
Front Squat
5-3-1-1
Rest 3min
B.
Death by BW Front Squats
C.
Death by Ring Push Ups
ADVANCED
Phase: Open Prep
Week :4
A.
Muscle Clean and Press
8-8-8
Rest 30s
B.
Power Clean and Push Press
8-8-8
Rest 30s
C.
Squat Clean and Push Jerk
8-8-8
Rest 30s
D.
“CF Games Open 13.4″
AMRAP in 7 minutes
3 Clean-and-Jerks (135/95 lb)
3 Toes-to-Bars
6 Clean-and-Jerks (135/95 lb)
6 Toes-to-Bars
9 Clean-and-Jerks (135/95 lb)
9 Toes-to-Bars
12 Clean-and-Jerks (135/95 lb)
12 Toes-to-Bars
If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc.
E.
40 C2B Butterfly Pull Ups