11 July 2022
Weightlifting
Back Squat (6×2 (70-80%) E2M )
Perform 3 box jumps after each set of squats (focus on explosion, not time)
CFA METCON (LEVEL 1)
Metcon (Time)
For time:
21-15-9
Back squats (40-50% of your 1RM)
Burpee to target
21-15-9
Back squats (40-50% of your 1RM)
Burpee to target
11 min cap
CFA METCON (LEVEL 2)
Metcon (Time)
For time:
21-15-9
Overhead squats (45-50% of your 1RM)
Burpee box jump over (24/20)
21-15-9
Overhead squats (45-50% of your 1RM)
Burpee box jump over (24/20)
11 min cap
Accessory Work
Metcon (AMRAP – Reps)
1 round:
10 V-ups
25 situps
10 V-ups
Rest :30
Into a max effort Leg raise hold (lying on your back, arms at sides, legs straight with your feet 6" above the ground, until failure)
10 V-ups
25 situps
10 V-ups
Rest :30
Into a max effort Leg raise hold (lying on your back, arms at sides, legs straight with your feet 6" above the ground, until failure)
Every second held in the leg raise hold = 1 rep