CF LEMAN VICH
ROOKIE
Toes to Bar
A.
AMRAP 10min:
10 Toes to Bar
10 Burpees
INTERMEDIATE
Skill day, today you will spend the majority of the class working on one skill.
Touch N Go Power Snatch
A.
AMRAP 10min
Row 25 Calories
15 Sit Ups
Amreps Power Snatch 40/25kg
(In teams of 2, P1 Rows 25 Cal, P2 does 15 sit ups, then AMREPS Power Snatch until P1 finishes on the row, then must swap. Score is total power snatch)
ADVANCED
Phase: Open Prep
Week :5
A1.
Bodyweight Push Jerk
Max Reps-Max Reps-Max Reps-Max Reps
Rest 30s
A2.
Strict Handstand Push Ups
Max Reps-Max Reps-Max Reps-Max Reps
Rest 30s
A3.
Handstand Push Ups
Max Reps-Max Reps-Max Reps-Max Reps
Rest 2min
B.
For time:
21 Toes To Bar
15 Calorie Row
9 Clean and Jerk 185/135lb
21 Handstand Push Ups
15 Calorie Row
9 Squat Snatch 135/95lb
21 Chest to Bar Pull Ups
15 Calorie Row
9 Clean and Jerk 185/135lb
(Cap time: 9min)
C.
Tabata Sit Ups
(13 reps per 20s minimum)