27 June 2022
CFA STRENGTH (LEVEL 1)
Metcon (Weight)
E2Mx5 sets
5 DB front squats + 5 DB push press
5 DB front squats + 5 DB push press
use a weight you can do all reps without needing to break
CFA STRENGTH (LEVEL 2)
Snatch (5 reps E2Mx5 sets (50-60%))
each set of 5 should be singles, focus on good technique.
CFA METCON (LEVEL 1)
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP:
25/20 cal row
25/20 Hand release pushups
1:00 of jump rope/practice
25/20 cal row
25/20 Hand release pushups
1:00 of jump rope/practice
CFA METCON (LEVEL 2)
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP:
25/20 cal row
15/12 HSPU
75 Double unders
25/20 cal row
15/12 HSPU
75 Double unders
CFA METCON (LEVEL 3)
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP:
25/20 cal row
10/8 strict HSPU
100 Double unders
20/16 kipping HSPU
25/20 cal row
10/8 strict HSPU
100 Double unders
20/16 kipping HSPU