19 May 2022
CFA METCON (LEVEL 1)
Metcon (AMRAP – Reps)
3:00 on/2:00 off x3 sets
1:00 of jump rope or jumping jacks
10 alt. DB snatches
AMRAP situps or V-ups
1:00 of jump rope or jumping jacks
10 alt. DB snatches
AMRAP situps or V-ups
CFA METCON (LEVEL 2)
Metcon (AMRAP – Reps)
3:00 on/2:00 off x3 sets
100 DU
10 squat snatch (95/65)
AMRAP Toes to Bar
100 DU
10 squat snatch (95/65)
AMRAP Toes to Bar
CFA METCON (LEVEL 3)
Metcon (AMRAP – Reps)
3:00 on/2:00 off x3 sets
100 DU
10 squat snatch (135/85)
AMRAP rope climbs
100 DU
10 squat snatch (135/85)
AMRAP rope climbs
Weightlifting
Close grip bench press (1×10 (50%) 2×5 (65%) 3×3 (75%) 1xAMRAP (80%))
ask your coach about proper grip width if you aren’t sure.
E2M
