5 July 2022
Weightlifting
Back Squat (6×1 (70-80%) (brief pause at bottom) E2M)
CFA METCON (LEVEL 1)
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP:
21/18 cal bike or row
21 V-ups or hanging leg raises
2:00 rest
21/18 cal bike or row
21 V-ups or hanging leg raises
2:00 rest
CFA METCON (LEVEL 2)
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP:
30/27 cal row
30 Toes to bar
2:00 rest
30/27 cal row
30 Toes to bar
2:00 rest
its going to get grippy, make sure we are pushing the pace on the row, while still being fresh enough to do moderate sets of toes to bar.
CFA METCON (LEVEL 3)
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP:
30/27 cal bike
3/2 rope climbs
2:00 rest
30/27 cal bike
3/2 rope climbs
2:00 rest
goal = push it on the bike, make your rope climbs look pretty, but push the pace.
focus on good explosive reps.