CF LEMAN VICH
ROOKIE
A.
3 Rounds for time:
15 Clean and Jerk
45 Calorie Row
(In teams of two, both athletes must complete 15 C&J, then share the load on the row)
INTERMEDIATE
A.
3 Rounds not for time:
1 min L-Sit
5 L-Pull Ups
10s One Arm Handstand Hold
B.
Complete rounds for 20 minutes of:
5 pull-ups
10 push-ups
15 squats
20 pulls on the rower
Score is total calories rowed.
ADVANCED
Phase: Open Prep
Week :6
A.
Back Squat Max Reps
(load determined by the max weight you can get on your back from the ground)
B.
Every 5 minutes:
3 Rounds
3 Power Snatch
6 Overhead Squats
9 Bar Facing Burpees
Start with 40/25kg – increase the load by 10/5kg every 5 min. Workout ends when you can no longer complete the work in the time.
C.
21-15-9
Calorie Row
Burpees over the erg (new standard)
(Cap time 5min)
CF LEMAN NYON
A.
3 Rounds for time:
15 Clean and Jerk
45 Calorie Row
(In teams of two, both athletes must complete 15 C&J, then share the load on the row)
CF LEMANÂ EAUX-VIVES
A.
3 Rounds for time:
15 Clean and Jerk
45 Calorie Row
(In teams of two, both athletes must complete 15 C&J, then share the load on the row)