15 Feb 2022
CFA STRENGTH (LEVEL 1)
Metcon (Weight)
10 min EMOM:
a) 10 DB snatch (any #)
b) 3-5 pullups or 10 ring rows
-5 min rest-
10 min EMOM:
a) 5-10 pushups
b) :30 jump rope or jumping jacks
a) 10 DB snatch (any #)
b) 3-5 pullups or 10 ring rows
-5 min rest-
10 min EMOM:
a) 5-10 pushups
b) :30 jump rope or jumping jacks
CFA STRENGTH (LEVEL 2)
Metcon (Weight)
10 min EMOM:
a) 2 squat snatch (increasing weight)
b) 3-5 strict pullup
-5 min rest-
10 min EMOM:
a) 3-5 HSPU
b) 50 DU
a) 2 squat snatch (increasing weight)
b) 3-5 strict pullup
-5 min rest-
10 min EMOM:
a) 3-5 HSPU
b) 50 DU
start your first snatches at 60%, add from there. final completed weight is your score.
CFA STRENGTH (LEVEL 3)
Metcon (Weight)
10 min EMOM:
a) 2 squat snatch (increasing weight)
b) 3-5 muscleups
-5 min rest-
10 min EMOM:
a) 3 strict HSPU+3 kip HSPU
b) 50 DU
a) 2 squat snatch (increasing weight)
b) 3-5 muscleups
-5 min rest-
10 min EMOM:
a) 3 strict HSPU+3 kip HSPU
b) 50 DU
start your first snatches at 60%, add from there. final completed weight is your score.
Metcon
Metcon (AMRAP – Reps)
:15 on/:15 off x10 sets
AMRAP bar facing burpees
AMRAP bar facing burpees