6 Sept 2022
CFA METCON (LEVEL 1)
Metcon
12 min EMOM
A) 6 assisted pullups or Ring Rows
B) 3 front squat (60-70%)
C) 6 assisted pullups or ring rows
D) 3 Devil press (any #/go heavier than usual)
A) 6 assisted pullups or Ring Rows
B) 3 front squat (60-70%)
C) 6 assisted pullups or ring rows
D) 3 Devil press (any #/go heavier than usual)
CFA METCON (LEVEL 2)
Metcon
12 min EMOM
A) 6/4 strict pullups
B) 3 squat cleans (60-70%)
C) 9 chest to bar pullups
D) 3 squat snatch (60-70%)
A) 6/4 strict pullups
B) 3 squat cleans (60-70%)
C) 9 chest to bar pullups
D) 3 squat snatch (60-70%)
(Obviously alot of weight changing going on, so pick a weight in that percentage range thats an easy transition between sets!)
CFA METCON (LEVEL 3)
Metcon
12 min EMOM
A) 3-6 ring muscleups
B) 3 squat cleans (60-70%)
C) 3-6 bar muscleups
D) 3 squat snatch (60-70%)
A) 3-6 ring muscleups
B) 3 squat cleans (60-70%)
C) 3-6 bar muscleups
D) 3 squat snatch (60-70%)
(Obviously alot of weight changing going on, so pick a weight in that percentage range thats an easy transition between sets!)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP
60 double unders or 90 singles
45/40 cal row
30 situps
15 burpee over rower
60 double unders or 90 singles
45/40 cal row
30 situps
15 burpee over rower
