2 May 2022
Weightlifting
Front Squat (5×1 (80-85%)/brief pause at the bottom/E2M )
CFA METCON (LEVEL 1)
Metcon (Time)
Every 5:00 x3 sets
10 DB Push press (any #)
10 box step ups
10 DB Push press
10 box step ups
10 DB Push press (any #)
10 box step ups
10 DB Push press
10 box step ups
score = final round time
CFA METCON (LEVEL 2)
Metcon (Time)
Every 5:00 x3 sets
6/4 strict HSPU
10 front rack lunges (95/65)
12/8 kipping HSPU
10 front rack lunges
6/4 strict HSPU
10 front rack lunges (95/65)
12/8 kipping HSPU
10 front rack lunges
score = final round time
CFA METCON (LEVEL 3)
Metcon (Time)
Every 5:00 x3 sets
10/8 strict HSPU
10 front rack lunges (135/95)
10/8 Kipping deficit HSPU
10 front rack lunges
10/8 strict HSPU
10 front rack lunges (135/95)
10/8 Kipping deficit HSPU
10 front rack lunges
for the deficit hspu, use a 45# plate on each side for guys, and a 25# plate for the ladies.
score = final round time
