CF LEMAN VICH
ROOKIE
A.
Pull Ups
5-5-5-5-5
Rest as needed
B.
“Getting up in the morning”
50-35-20
Sit Ups
Burpees
INTERMEDIATE
A.
Clean
3-2-1-3-2-1
Rest 3 min
B.
AMRAP 10min
20 Sit Ups
5 Cleans 85/50kg
ADVANCED
Phase: Open Prep
Week :6
A1.
Single Arm Strict Press
10-10-10-10
Rest 1 min
A2.
Strict Weighted Pull Ups
10-10-10-10
Rest 1min
B.
AMRAP 12 min:
36 Double Unders
12 Shoulder to Overhead 115/75lb
12 Toes to Bar
C.
GHD Paddling
3 x 1 min to be completed any time.