9 aug 2022
CFA STRENGTH (LEVEL 1)
Metcon (Weight)
E2Mx3 sets
5 DB Deadlift
5 DB hang power clean
5 DB STOH
5 DB Deadlift
5 DB hang power clean
5 DB STOH
CFA STRENGTH (LEVEL 2)
Snatch (3×1 (80-90%) E2M)
CFA METCON (LEVEL 1)
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
15/10 pushups
10 pullup or ring row
15 DB bench press (any #)
10 pullup or ring row
1:30 rest
15/10 pushups
10 pullup or ring row
15 DB bench press (any #)
10 pullup or ring row
1:30 rest
CFA METCON (LEVEL 2)
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
20 pushup
2 rope climb
20 DB bench press (50/35)
2 rope climb
1:30 rest
20 pushup
2 rope climb
20 DB bench press (50/35)
2 rope climb
1:30 rest
Metcon
Metcon (Distance)
10 min AMRAP
100m run/:10 rest
200m run/:20 rest
300m run/:30 rest
Etc…
Add 100m to the distance and :10 to the rest each interval to get as far as you can.
100m run/:10 rest
200m run/:20 rest
300m run/:30 rest
Etc…
Add 100m to the distance and :10 to the rest each interval to get as far as you can.
For those that dont wanna run we can do it on the bike and do 3 cal, 6 cal, 9 cal, etc… adding :10 to the rest period each round.
Score = total distance ran