12 July 2022
CFA METCON (LEVEL 1)
Metcon (AMRAP – Rounds and Reps)
24 min AMRAP:
200m run or 10/9 cal bike
20 kettlebell swings (any #)
200m run or 10/9 cal bike
20 pullup or ring rows
2:00 rest
200m run or 10/9 cal bike
20 kettlebell swings (any #)
200m run or 10/9 cal bike
20 pullup or ring rows
2:00 rest
CFA METCON (LEVEL 2)
Metcon (AMRAP – Rounds and Reps)
24 min AMRAP
200m run
20 alt. DB Hang clean and jerk (50/35)
200m run
4/3 rope climbs
-2:00 rest-
200m run
20 alt. DB Hang clean and jerk (50/35)
200m run
4/3 rope climbs
-2:00 rest-
Decent rest period after each round, so push the pace on the run, and be sure to shake out those arms and be smooth on those rope climbs.
Weightlifting
Close grip bench press (AMRAP (70%) AMRAP (60%) AMRAP (50%))
ask your coach about proper grip width if you aren’t sure.
1:00 rest after each set,
1 amrap at 70%, rest, amrap at 60%, rest, etc…)
1 amrap at 70%, rest, amrap at 60%, rest, etc…)
Score = total reps of all AMRAPs