CF LEMAN VICH
ROOKIE
A.
For time:
Run 400m
30 Pull Ups
40 Air Squats
30 Clean and Jerk
40 Air Squats
30 Pull Ups
Run 400m
INTERMEDIATE
A.
Front Squat
7-7-6-6
Rest 2 min
B.
For time:
21-18-15-12-9-6-3
Dumbell burpee/hang squat clean/thruster 20/15kg
Pull Ups
ADVANCED
Phase: Open Prep
Week :1
A.
EMOM for 8 min:
8 Double KB Split Jerk
B.
EMOM for 8min:
8 Alternating DB Snatch
C.
EMOM for 8min:
8 Unbroken Butterfly C2B Pull Ups
D.
AMRAP 11min:
30 Box Jumps 24/20”
30 Shoulder to Overhead 115/75lb
30 Box Jumps 24/20”
20 Shoulder to Overhead 135lb/95lb
30 Box Jumps 24/20”
10 Shoulder to Overhead 155lb/100lb
30 Box Jumps 24/20”
Max Reps Shoulder to Overhead 175/115lb
E.
3x Max Reps Unbroken Double Unders (minimum 50)
Rest 1 min