CF LEMAN VICH
ROOKIE
A.
8 Rounds for time:
Row 500m
20 Knees to Elbows
20 Dips
(in teams of 2, alternating tasks)
INTERMEDIATE
A.
AMRAP 5min:
5 Thrusters 40/25kg
5 Ring Dips
B.
AMRAP 5min
15 Air Squats
3 Muscle Ups
ADVANCED
Phase: Open Prep
Week :4
A.
Deadlift 225/150lb
10-9-8-7-6-5-4-3-2-1
B.
EMOM for 10min:
5 Thrusters 135/95lb
5 Handstand Push Ups
C.
EMOM for 10min:
10 Wall Ball 20/14lb
5 MedBall to Bar
D.
In 6 min:
Run 800m
Snatch 1RM