6 April 2022
CFA METCON (LEVEL 1)
Metcon
8 min EMOM:
a) 4 KB swings (heavy)
b) 10 burpees to a target
a) 4 KB swings (heavy)
b) 10 burpees to a target
CFA METCON (LEVEL 2)
Metcon
8 min EMOM:
a) 4 TNG power snatch (135/95)
b) 10 bar facing burpees
a) 4 TNG power snatch (135/95)
b) 10 bar facing burpees
CFA METCON (LEVEL 3)
Metcon
8 min EMOM:
a) 4 TNG power snatch (155/105)
b) 16 bar facing burpees
a) 4 TNG power snatch (155/105)
b) 16 bar facing burpees
CFA METCON (LEVEL 1)
Metcon (AMRAP – Reps)
E2Mx5 sets:
200m run
AMRAP Ring rows in remaining time
200m run
AMRAP Ring rows in remaining time
CFA METCON (LEVEL 2)
Metcon (AMRAP – Reps)
E2Mx5 sets:
200m run
AMRAP strict pullups in remaining time
200m run
AMRAP strict pullups in remaining time
Weightlifting
Close grip bench press (build to a heavy double for the day)
ask your coach about proper grip width if you aren’t sure.