CF LEMAN VICH ROOKIE A. 5 Rounds for time: Run 400m 12 KB Swings 6 Pull Ups INTERMEDIATE A. Power Clean 2-2-2-2-2-2-2 Rest 2-3min (to be performed as 1.1, 1.1 etc. not tng) B. 5 Rounds for time 10 Clean High Pull 40/25kg 5 Push Jerk [...]

CF LEMAN VICH ROOKIE A. For time: 15 Clean and Jerk 30 Burpees over the bar 15 Clean and Jerk INTERMEDIATE A. Overhead Squat 2-3-2-2-3-2 Rest 3min B. AMRAP 7 min: 25 Double Unders 5 Burpees ADVANCED Phase: Oly Week :4 Low NME Score [...]

CF LEMAN VICH ROOKIE A. 6 Rounds for time: 20 Cal Row 20 Sit Ups 20 Overhead Squats (teams of two, alternating tasks until 6 rounds are complete) INTERMEDIATE A. For time: 10 Hand Release Push Ups 10 Pull Ups Max Reps Thrusters 50/30kg (workout ends [...]

CF LEMAN VICH ROOKIE Any workout from the ‘Endurance’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Endurance’ category of benchmarks on Beyondthewhiteboard. ADVANCED No class for this level today / Pas de cours pour ce niveau aujourd’hui. [...]

CF LEMAN VICH ROOKIE Perform the movements to the tune of “12 Days of Christmas” 1 – 100 Meter Row 2 – Power Cleans 3 – Ring Dips 4 – Dumbbell Ground to Overhead 5 – Burpees 6 – Toes to Bar 7 – Push-ups 8 – Box [...]

CF LEMAN VICH ROOKIE A. 2 Rounds for time: 10 Double Unders 20 Ring Rows 10 Double Unders 20 Push Ups 10 Double Unders 20 Jumping Chest to Bar Pull Ups INTERMEDIATE A. KB Windmills 6-6-6-6 (each side) Rest 45s B. 8 Rounds for time: Row [...]

CF LEMAN VICH ROOKIE A. Deadlift 5-5-5-3-3-3 Rest as needed B. AMRAP 5 min 10 Deadlifts 10 Handstand Push Ups INTERMEDIATE A. Back Squat 3-3-3-3-3 Rest 3 min B. 4 Rounds for time: 50m Weighted Lunges 2x 20/15kg 350m Farmers Walk 2x 20/15kg ADVANCED [...]

CF LEMAN VICH ROOKIE A. 5 Rounds for time: 12 Hang Power Clean 6 Push Jerk INTERMEDIATE A. DB Push Press 5-5-5-5 Rest as needed B. “DB DB Double” 3 Rounds for time and Reps: 400m Run 1 min Max Reps DB Shoulder to Overhead 20/15kg [...]

CF LEMAN VICH ROOKIE A. Row 2k for time INTERMEDIATE Benchmark day, please log your results to beyond the whiteboard. A. Row 2k for time ADVANCED Phase: Oly Week :3 Low NME Score -1 High NME Score +1 A. Snatch off blocks 3-3-3-3-1 Rest [...]

CF LEMAN VICH ROOKIE A. 5 Rounds for time: Run 200m 10 Burpees to 6” above reach Run 200m 5 Burpees to 8” above reach INTERMEDIATE A. Sumo Deadlift 3-3-3-3 Rest 3 min B. 4 Rounds for time: 20 Sumo Deadlift High Pulls 60/40kg 20 Toes [...]