23 Feb 2022
CFA STRENGTH (LEVEL 1)
Shoulder Press (5×5 (E2M) (50-60%))
CFA STRENGTH (LEVEL 2)
power clean + push press + split jerk (5 sets (50-60% of clean and jerk) E2M)
CFA STRENGTH (LEVEL 3)
power clean + push press + split jerk (5 sets (50-60% of clean and jerk) E2M)
CFA METCON (LEVEL 1)
Metcon (Time)
for time:
3 sets:
50 jump rope
20 goblet squats (any #)
15 pullups or ring rows
-rest 2 mins after each-
3 sets:
50 jump rope
20 goblet squats (any #)
15 pullups or ring rows
-rest 2 mins after each-
16 minute time cap
CFA METCON (LEVEL 2)
Metcon (Time)
for time:
30 DU
9 Thrusters (115/75)
15 pullups
-rest 2 mins-
60 DU
15 thrusters (95/65)
15 pullups
-rest 2 mins-
90 DU
21 thrusters (75/55)
15 pullups
30 DU
9 Thrusters (115/75)
15 pullups
-rest 2 mins-
60 DU
15 thrusters (95/65)
15 pullups
-rest 2 mins-
90 DU
21 thrusters (75/55)
15 pullups
16 minute time cap
goal should be to do each set of thrusters unbroken.
CFA METCON (LEVEL 3)
Metcon (Time)
for time:
50 DU
9 Thrusters (155/105)
3/2 rope climbs
-rest 2 mins-
100 DU
15 thrusters (135/95)
3/2 rope climbs
-rest 2 mins-
150 DU
21 thrusters (115/75)
3/2 rope climbs
50 DU
9 Thrusters (155/105)
3/2 rope climbs
-rest 2 mins-
100 DU
15 thrusters (135/95)
3/2 rope climbs
-rest 2 mins-
150 DU
21 thrusters (115/75)
3/2 rope climbs
16 minute time cap
goal should be to do each set of thrusters unbroken.
