10 Feb 2022
CFA STRENGTH (LEVEL 1)
Metcon (Weight)
E2Mx5 sets:
8 burpees
1 push press (start @60% and increase each set)
8 burpees
1 push press (start @60% and increase each set)
CFA STRENGTH (LEVEL 2)
Metcon (Weight)
E2Mx5 sets:
10 burpees
1 clean and jerk (start @60% and increase each set)
10 burpees
1 clean and jerk (start @60% and increase each set)
CFA STRENGTH (LEVEL 3)
Metcon (Weight)
E2Mx5 sets:
12 burpees
1 clean and jerk (start @60% and increase each set)
12 burpees
1 clean and jerk (start @60% and increase each set)
CFA METCON (LEVEL 1)
Metcon (AMRAP – Reps)
15 minute EMOM:
a) 10 DB bench press (any #)
b) AMRAP unbroken ring rows (as flat as you can lay)
c) :30 of jump rope or jumping jacks
a) 10 DB bench press (any #)
b) AMRAP unbroken ring rows (as flat as you can lay)
c) :30 of jump rope or jumping jacks
score = total ring rows
CFA METCON (LEVEL 2)
Metcon (AMRAP – Reps)
15 min EMOM:
a) 10 DB bench press (50/35)
b) AMRAP unbroken ring rows (as flat as you can lay)
c) 30 Double unders
a) 10 DB bench press (50/35)
b) AMRAP unbroken ring rows (as flat as you can lay)
c) 30 Double unders
score = ring rows
CFA METCON (LEVEL 3)
Metcon (AMRAP – Reps)
15 min EMOM:
a) 15 DB bench press (50/35)
b) AMRAP unbroken ring rows (as flat as you can lay)
c) 50 Double unders
a) 15 DB bench press (50/35)
b) AMRAP unbroken ring rows (as flat as you can lay)
c) 50 Double unders
score = ring rows
