Perpetual Fitness – CrossFit
Weightlifting
Deadlift
PERFORMANCE:
12 minutes to build to a 3RM
FITNESS:
12 minute clock:
3 Deadlifts, Building
10 Side Plank Hip Taps (10/Side)
10 Toes to Barbell
HEALTH:
13 minute clock:
3 Deadlifts, Building
:20 Side Plank Hold (:20/Side)
20 Reverse Crunches
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
AMRAP 15
21 Deadlifts (135/95) | (115/80) | (95/65)
15 Pull-ups | Banded | Jumping
9 Power Snatches
FITNESS:
AMRAP 15
15 Deadlifts (95/65) | (75/55) | (65/45)
12 Pull-ups | Banded | Jumping
9 Hang Power Snatches
HEALTH:
AMRAP 15
15 Deadlifts (75/55) | (65/45) | DB Deadlift
9 Assisted Pull-ups | Bent Over Row | Lat Pull-Downs
6 DB Snatches (35/25) | (25/20) | (20/15)