14 June 2022
Weightlifting
Back Squat (4-3-2-1 (75-80-85-90%) E2M)
take 3 minutes to set up your front squat weight, and move on to strength #2…
Weightlifting
Front Squat (6 reps EMOM x5 sets (60%))
CFA METCON (LEVEL 1)
Metcon (AMRAP – Reps)
12 min EMOM
a) :40 moderate pace row
b) AMRAP unbroken pushups
c) Rest
a) :40 moderate pace row
b) AMRAP unbroken pushups
c) Rest
score = total pushup reps
CFA METCON (LEVEL 2)
Metcon (AMRAP – Reps)
12 min EMOM
a) 15/12 cal row
b) AMRAP unbroken strict HSPU (Rx+) unbroken kip HSPU (RX)
c) Rest
a) 15/12 cal row
b) AMRAP unbroken strict HSPU (Rx+) unbroken kip HSPU (RX)
c) Rest
score = total hspu reps