10 May 2022
CFA METCON (LEVEL 1)
Metcon (AMRAP – Rounds and Reps)
3 min AMRAP:
15 DB Bench press (any #)
10 ring rows (as flat as possible)
15 DB Bench press (any #)
10 ring rows (as flat as possible)
CFA METCON (LEVEL 2)
Metcon (AMRAP – Rounds and Reps)
3 min AMRAP:
15 DB Bench press (50/25)
10/6 strict pullups
15 DB Bench press (50/25)
10/6 strict pullups
CFA METCON (LEVEL 1)
Metcon (AMRAP – Reps)
10 min EMOM:
a) 10/9 cal row
b) :30 AMRAP of slamball (any #)
a) 10/9 cal row
b) :30 AMRAP of slamball (any #)
CFA METCON (LEVEL 2)
Metcon (AMRAP – Reps)
10 min EMOM:
a) 15/12 cal row
b) :30 AMRAP of slamball (30/20)
a) 15/12 cal row
b) :30 AMRAP of slamball (30/20)
CFA METCON (LEVEL 3)
Metcon (AMRAP – Reps)
10 min EMOM:
a) 15/12 cal row
b) :30 AMRAP of D-ball over shoulder (150/100 for RX+) (100/75 for RX)
a) 15/12 cal row
b) :30 AMRAP of D-ball over shoulder (150/100 for RX+) (100/75 for RX)
Accessory Work
Metcon
for quality:
hanging L-sit or lying leg raise hold: 3 sets to failure/1:30 rest
then…
3 sets/1:30 rest
15 DB upright row
15 tricep extensions
15/10 pushups on DBs