28 April 2022
Metcon
Metcon (AMRAP – Rounds and Reps)
"Death by" Burpees to a target EMOM:
RX starts at 4 burpees, RX+ starts at 8 burpees. +1 rep each minute until failure to complete within that minute.
RX starts at 4 burpees, RX+ starts at 8 burpees. +1 rep each minute until failure to complete within that minute.
CFA STRENGTH (LEVEL 1)
Metcon (Weight)
10 min EMOM:
a) 5 DB strict press
b) 10 DB bent over row
a) 5 DB strict press
b) 10 DB bent over row
use the same weight for each movement
CFA STRENGTH (LEVEL 2)
Power Snatch (9 mins to find a heavy single)
CFA METCON (LEVEL 1)
Metcon (AMRAP – Reps)
10 min EMOM:
100m run or 6/4 cal bike
AMRAP ring dips (RX+) or bench dips (RX) in remaining time
100m run or 6/4 cal bike
AMRAP ring dips (RX+) or bench dips (RX) in remaining time
CFA METCON (LEVEL 2)
Metcon (AMRAP – Reps)
1:00 on/1:00 off x5 sets
100m run or 8/6 cal bike
AMRAP Ring Muscleups in remaining time
100m run or 8/6 cal bike
AMRAP Ring Muscleups in remaining time