CF LEMAN VICH
ROOKIE
A.
Weighted Pull Up 2RM
(Work up to the heaviest load you can do for 2 reps)
B.
4 Rounds for time:
Run 400m
10 Knees to Elbows
10 Push Ups
1 Weighted Pull Up (with load from A)
INTERMEDIATE
A.
1-2-3-4-5-6-7-8-…
Dip
Push Up
Thruster
(10 min cap time, increase each by one rep. Focus is quality of movement, seek perfection)
B.
3 Rounds of 3 min:
Row 500m
Max Reps Thrusters 40/25kg in remaining time
Rest 3 min
CF LEMAN NYON
A.
Weighted Pull Up 2RM
(Work up to the heaviest load you can do for 2 reps)
B.
4 Rounds for time:
Run 400m
10 Knees to Elbows
10 Push Ups
1 Weighted Pull Up (with load from A)
CF LEMAN EAUX-VIVES
A.
Weighted Pull Up 2RM
(Work up to the heaviest load you can do for 2 reps)
B.
4 Rounds for time:
Run 400m
10 Knees to Elbows
10 Push Ups
1 Weighted Pull Up (with load from A)