CF LEMAN VICH ROOKIE A. For time: 50 Air Squats 10 Clean and Jerk 40 Air Squats 8 Clean and Jerk 30 Air Squats 6 Clean and Jerk 20 Air Squats 4 Clean and Jerk 10 Air Squats 2 Clean and Jerk INTERMEDIATE A. Row 10,000m [...]

CF LEMAN VICH ROOKIE A. 5 Rounds for time: Row 375m 30 Sit Ups (In teams of two, both partners working at the same time, one on the row, one on the sit ups, switch when both are finished. Workout ends when both athletes have completed 5 rounds [...]

CF LEMAN VICH Happy Birthday Switzerland! ROOKIE A. "Wilhelm Tell" 3 Rounds: 10 DU 20 DB Snatch - - - 10-8-6 Thruster Pull Up 200m Sprint with DB & KB between each round - - - 20-15-10 American Swing Pike Push Ups 200m Sprint with DB & KB [...]

CF LEMAN VICH ROOKIE A. For time: 21 Squat Snatch 21 Pull Ups 18 Thrusters 18 Pull Ups 15 Squat Snatch 15 Pull Ups 12 Thrusters 12 Pull Ups 9 Squat Snatch 9 Pull Ups INTERMEDIATE A. Power Clean 1RM (Work up to a heavy single, [...]

CF LEMAN VICH ROOKIE Any workout from the ‘Long’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Long’ category of benchmarks on Beyondthewhiteboard. CF LEMAN NYON No class for this location today / Pas de cours pour [...]

CF LEMAN VICH ROOKIE A. 5 Rounds for time: Run 400m 15 Knees to elbow INTERMEDIATE A. Snatch (tng) 6-6-5-5 Rest 2 min B. AMRAP 25 min: Row 250m 25 Toes to Bar 25 Snatch 40/25kg In teams of two, only one working at a time, [...]

CF LEMAN VICH ROOKIE A. Back Squat 5-5-5-5-5 Rest as needed B. 5 Rounds for time: 3 Back Squats (heavy) Max L-Sit (min 20sec) 15 Split Jumps INTERMEDIATE A. “Kat’s shopping list” For time: 50 Box Jumps 50 Jumping Pull Ups 50 KB Swings 50 Walking [...]

CF LEMAN VICH ROOKIE A. “Just wait, it gets worse” 3 min AMRAP: 4 Deadlifts 5 Burpees 4 min AMRAP: 5 Deadlifts 6 Burpees over the bar 5 min AMRAP: Bar Facing Burpees INTERMEDIATE A. 5 Rounds not for time: 5 Handstand Push Ups 5 Chest [...]

CF LEMAN VICH ROOKIE A. “Michael” 3 Rounds for time: Run 800m 50 Back Extensions 50 Sit Ups (Sub the back extensions with supermans) INTERMEDIATE A. “Michael” 3 Rounds for time: Run 800m 50 Back Extensions 50 Sit Ups (Sub the back extensions with supermans) [...]

CF LEMAN VICH ROOKIE A. 3x 3 min Repeats: Row 500m Max Reps Double Unders in Remaining time Rest 3 minutes between each round INTERMEDIATE A. Front Squat 6-5-6-5-6 Rest 2 min B. 5 Rounds for time: 10 L-Pull Ups 20 Air Squats [...]