2/14/22
Happy Valentines Day to all our CFA peeps. We love you!
Weightlifting
Back Squat (Weight)
All Percentages Based Off 1RM Back Squat:
1 Set of 1 @ 70%
1 Set of 1 @80%
4 Sets of 3 @ 85%
1 Set of 3+ @ 85%
1 Set of 1 @ 70%
1 Set of 1 @80%
4 Sets of 3 @ 85%
1 Set of 3+ @ 85%
Rest 1-3 Minutes Between All Sets.
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters, 95# / 65#
Pull-ups
🙁
Extra Gymnastics Work
Metcon (AMRAP – Reps)
5 Sets:
95% of Max Bar Muscle-Ups
95% of Max Bar Muscle-Ups
Rest 1-2 Minutes Between Sets
Modify with
C2B or Pull-ups or ring rows or banded pull-ups
