28 Feb 2022
Weightlifting
Back Squat (1-2-3-3-2-1 (70-75%) E2M)
use the same weight for each set
CFA METCON (LEVEL 1)
Metcon (Time)
Every 3 minutes x5 sets:
20 hanging leg raises or V-ups
10 bodyweight lunges
10 Goblet squats (any #)
20 hanging leg raises or V-ups
10 bodyweight lunges
10 Goblet squats (any #)
score today is your slowest round
dont drop the DBs from overhead please.
CFA METCON (LEVEL 2)
Metcon (Time)
Every 3 minutes x5 sets:
12 T2B
10 DB front rack lunges (35/25)
10 DB thrusters (same weight)
12 T2B
10 DB front rack lunges (35/25)
10 DB thrusters (same weight)
score today is your slowest round
dont drop the DBs from overhead please.
CFA METCON (LEVEL 3)
Metcon (Time)
Every 3 minutes x5 sets:
20 T2B
10 DB front rack lunges (50/35)
10 DB thrusters (same weight)
20 T2B
10 DB front rack lunges (50/35)
10 DB thrusters (same weight)
score today is your slowest round
dont drop the DBs from overhead please.
