22 Mar 2022
CFA STRENGTH (LEVEL 1)
Shoulder Press (3×1 (90%))
CFA STRENGTH (LEVEL 2)
Power clean + split jerk (3×1 (85-90% of c+j))
CFA METCON (LEVEL 1)
Metcon (Time)
5 rounds for time:
10 Goblet squats (any #)1
50 jump rope
10 Goblet squats (any #)1
50 jump rope
12 min cap
CFA METCON (LEVEL 2)
Metcon (Time)
for time:
10-8-6-4-2 Thrusters (115/75)
100-80-60-40-20 Double unders
10-8-6-4-2 Thrusters (115/75)
100-80-60-40-20 Double unders
12 min cap
CFA METCON (LEVEL 3)
Metcon (Time)
for time:
10-8-6-4-2 Thrusters (135/95)
100-80-60-40-20 Double unders
10-8-6-4-2 Thrusters (135/95)
100-80-60-40-20 Double unders
Thrusters MUST be unbroken.
12 min cap
Accessory Work
Metcon
Tabata: :20 on/:10 off x4 min
A) Empty barbell overhead hold
b) bent over row w/ empty bar
A) Empty barbell overhead hold
b) bent over row w/ empty bar
