30 June 2022
CFA STRENGTH (LEVEL 1)
Front Squat (3-2-1-3-2-1 E2M)
CFA STRENGTH (LEVEL 2)
Squat Clean (3-2-1-3-2-1 E2M)
sets of 3 @60%
sets of 2 @70%
sets of 1 @80%
sets of 2 @70%
sets of 1 @80%
CFA METCON (LEVEL 1)
Metcon (Time)
Every 4 mins x5 sets
10 pullup or ring row
20 jumping jacks
10 DB thrusters (any #)
10 pullup or ring row
20 jumping jacks
10 DB thrusters (any #)
score = final set time
CFA METCON (LEVEL 2)
Metcon (Time)
Every 4 mins x5 sets
15 pullup
12 Box jump over (24/20)
9 thrusters (95/65)
15 pullup
12 Box jump over (24/20)
9 thrusters (95/65)
score = final set time
CFA METCON (LEVEL 3)
Metcon (Time)
Every 4 mins x5 sets
15 chest to bar pullup
12 Box jump over (24/20)
9 thrusters (135/95)
15 chest to bar pullup
12 Box jump over (24/20)
9 thrusters (135/95)
score = final set time
sets of 2 @70%
sets of 1 @80%