7 July 2022
CFA STRENGTH (LEVEL 1)
Metcon (Weight)
E2Mx5 sets
6 DB front squats + 6 DB push press
6 DB front squats + 6 DB push press
unbroken, dont drop the DBs please
CFA STRENGTH (LEVEL 2)
Snatch (5×4 (60-70%) E2M)
not TNG, quick, good form singles.
CFA METCON (LEVEL 1)
Metcon (Time)
5 rounds:
10 STOH (any #)
10 burpee
10 STOH (any #)
10 burpee
10 min cap
CFA METCON (LEVEL 2)
Metcon (Time)
5 rounds:
10 STOH (95/65)
10 burpee to a target
10 STOH (95/65)
10 burpee to a target
10 min cap
Accessory Work
Metcon (Calories)
10 min AMRAP (for quality)
10 tricep extensions
15 empty barbell curls
20 oblique twists (per side)
:30 max cal assault bike (arms only)
-1:00 rest-
10 tricep extensions
15 empty barbell curls
20 oblique twists (per side)
:30 max cal assault bike (arms only)
-1:00 rest-
score = total assault bike cals (arms only)