19 July 2022
Weightlifting
Back Squat (5×3 E2M (70-80%))
CFA METCON (LEVEL 1)
Metcon (Time)
for time:
24 Medball squat cleans (any #)
24 DB bench press (any #)
24 Medball squat cleans
24 Medball squat cleans (any #)
24 DB bench press (any #)
24 Medball squat cleans
10 min cap
CFA METCON (LEVEL 2)
Metcon (Time)
for time:
24 Medball squat cleans (20/14)
24 Bar muscleups
24 Medball squat cleans
24 Medball squat cleans (20/14)
24 Bar muscleups
24 Medball squat cleans
10 min cap
Accessory Work
Metcon (AMRAP – Reps)
for quality:
50 tricep extensions (break as needed)
50 empty barbell curls (break as needed)
1:00 max cal assault bike (arms only)
50 tricep extensions (break as needed)
50 empty barbell curls (break as needed)
1:00 max cal assault bike (arms only)
3 box jumps after each set