24 May 2022
Weightlifting
Front Squat (1×5 (brief pause at the bottom of each rep))
12 mins to warmup and build to a heavy set of 5 with pauses
CFA METCON (LEVEL 1)
Metcon (AMRAP – Reps)
1:30 on/:30 off x5 sets
15 slamball (any weight)
AMRAP box step ups in remaining time
15 slamball (any weight)
AMRAP box step ups in remaining time
CFA METCON (LEVEL 2)
Metcon (AMRAP – Reps)
1:30 on/:30 off x5 sets
15 slamball (30/20)
AMRAP box jump over (24/20) in remaining time
15 slamball (30/20)
AMRAP box jump over (24/20) in remaining time
CFA METCON (LEVEL 3)
Metcon (AMRAP – Reps)
1:30 on/:30 off x5 sets
10 D-ball over shoulder (100/75)
AMRAP box jump over in remaining time (24/20)
10 D-ball over shoulder (100/75)
AMRAP box jump over in remaining time (24/20)
Accessory Work
Metcon
2 rounds:
100m farmers carry (heavy)
100m overhead DB carry (light)
1:00 rest
100m farmers carry (heavy)
100m overhead DB carry (light)
1:00 rest