18 July 2022
CFA STRENGTH (LEVEL 1)
Metcon (Weight)
E2Mx4 sets
7 DB front squats
7 DB push press
7 DB front squats
7 DB push press
CFA STRENGTH (LEVEL 2)
Snatch (4×3 (70-75%) E2M)
does not have to be TNG reps
CFA METCON (LEVEL 1)
Metcon (AMRAP – Reps)
2:00 on/2:00 off x5 sets
10 pullups or ring rows
200m run or 10/8 cal bike
AMRAP DB snatch in remaining time (any #)
10 pullups or ring rows
200m run or 10/8 cal bike
AMRAP DB snatch in remaining time (any #)
CFA METCON (LEVEL 2)
Metcon (AMRAP – Reps)
2:00 on/2:00 off x5 sets
12 C2B pullup (RX+)/ pullups (RX)
200m run
AMRAP power snatch in remaining time (95/65)
12 C2B pullup (RX+)/ pullups (RX)
200m run
AMRAP power snatch in remaining time (95/65)