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

CF LEMAN VICH ROOKIE A. 4 Rounds for time: 21 Box Jumps 15 Push Ups 9 Deadlifts 6 Dips INTERMEDIATE A. Snatch 1RM B. AMRAP 9min: 1 Oly Complex (Load should be 80-85% of your snatch 1RM) (complex = 1 Snatch + 3 Clean and Jerk) [...]

CF LEMAN VICH ROOKIE A. AMRAP 7min: 20 Double Unders 10 Knees to Elbows INTERMEDIATE A. Double KB Hang Clean and Jerk 6-6-4-4-2-2 Rest as needed B. AMRAP 20min: Run 400m 25 KB Swings 24/16kg 25 Sit Ups ADVANCED No class for this level today [...]

CF LEMAN VICH ROOKIE A. For time: 42 Wall Ball 21 Snatch 30 Wall Ball 15 Snatch 18 Wall Ball 9 Snatch INTERMEDIATE A. 4 Rounds for quality 16 Around the Worlds (KB) 8 Strict one legged TTB 8 Knees to Elbow B. For time: 40 [...]

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 [...]