18 April 2022
CFA METCON (LEVEL 1)
Metcon (Time)
4 rounds for time:
1 minute bike or row
20 alt. DB snatch (any #)
1:30 rest
1 minute bike or row
20 alt. DB snatch (any #)
1:30 rest
16 min time cap
CFA METCON (LEVEL 2)
Metcon (Time)
4 rounds for time:
20/16 cal row
20 alt. DB snatch (50/35)
1:30 rest
20/16 cal row
20 alt. DB snatch (50/35)
1:30 rest
16 min time cap
CFA METCON (LEVEL 3)
Metcon (Time)
4 rounds for time:
20/16 cal assault bike
20 alt. DB snatch (50/35)
1:30 rest
20/16 cal assault bike
20 alt. DB snatch (50/35)
1:30 rest
16 min time cap
Weightlifting
Power Snatch (12 mins to build to a heavy single)
Accessory Work
Metcon
3 sets/1:00 rest
7 strict t2b or hanging leg raises
14 weighted situps (any #)
7 strict t2b or hanging leg raises
14 weighted situps (any #)
