21 June 2022
CFA METCON (LEVEL 1)
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
10 deadlifts (40-50%)
10 burpees
10 box step ups
1:30 rest
10 deadlifts (40-50%)
10 burpees
10 box step ups
1:30 rest
CFA METCON (LEVEL 2)
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
10 deadlifts (225/155)
8 burpee box jump over (24/20)
1:30 rest
10 deadlifts (225/155)
8 burpee box jump over (24/20)
1:30 rest
CFA METCON (LEVEL 3)
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
10 deadlifts (275/185)
10 burpee box jump over (24/20)
1:30 rest
10 deadlifts (275/185)
10 burpee box jump over (24/20)
1:30 rest
Weightlifting
Close grip bench press (2-4-6-8-10-AMRAP/1:30 rest after each set)
ask your coach about proper grip width if you aren’t sure.
Build up to a set of 2 at 80%, 75% for 4, 70% for 6, 65% for 8, 60% for 10, then drop to 50% for an AMRAP set.
