3 Mar 2022
CFA STRENGTH (LEVEL 1)
Metcon (Weight)
10 min EMOM:
a) 8 KB swing (Increasing weight)
b) 8 bench dips or ring dips
a) 8 KB swing (Increasing weight)
b) 8 bench dips or ring dips
CFA STRENGTH (LEVEL 2)
Metcon (Weight)
10 min EMOM:
a) 2 squat snatch (Increasing weight)
b) 1-3 strict pullup or 1-3 Bar Muscleups
a) 2 squat snatch (Increasing weight)
b) 1-3 strict pullup or 1-3 Bar Muscleups
CFA STRENGTH (LEVEL 3)
Metcon (Weight)
10 min EMOM:
a) 2 squat snatch (Increasing weight)
b) 1-3 Strict Ring Muscleups
a) 2 squat snatch (Increasing weight)
b) 1-3 Strict Ring Muscleups
CFA METCON (LEVEL 1)
Metcon (Time)
for time:
10-9-8-7-6-5-4-3-2-1
pullups (assisted if needed) or ring rows
Goblet squats (any #/should be unbroken)
10-9-8-7-6-5-4-3-2-1
pullups (assisted if needed) or ring rows
Goblet squats (any #/should be unbroken)
10 min cap
CFA METCON (LEVEL 2)
Metcon (Time)
for time:
10-9-8-7-6-5-4-3-2-1
pullups
Goblet squats (70/53)
10-9-8-7-6-5-4-3-2-1
pullups
Goblet squats (70/53)
10 min cap
CFA METCON (LEVEL 3)
Metcon (Time)
for time:
10-9-8-7-6-5-4-3-2-1
C2B pullups
DB squats (50s/35s)
10-9-8-7-6-5-4-3-2-1
C2B pullups
DB squats (50s/35s)
10 min cap
Accessory Work
Metcon (AMRAP – Reps)
3 sets: (get that pump)
10 DB tricep extensions
10 DB curls
AMRAP unbroken pushups
1:00 rest
10 DB tricep extensions
10 DB curls
AMRAP unbroken pushups
1:00 rest
score = unbroken pushups on your last set
