Perpetual Fitness – CrossFit
Weightlifting
Clean and Jerk (5×4)
5 Sets, 1 Every 2:00
4 Clean and Jerks
– PERFORMANCE:
– Squat Clean and Split Jerk @ 70-75% of lower 1RM
– FITNESS:
– Power Clean and Push Jerk, building
– HEALTH:
– Hang Power Clean and Push Press, building
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
PERFORMANCE:
“The Chief”
5x AMRAP 3:
3 Power Cleans (135/95 lbs) | (115/80) | (95/65)
6 Push-Ups | Banded | Knees
9 Air Squats
*Rest 1:00 Between AMRAPs*
FITNESS:
5x AMRAP 3:
3 Hang Power Cleans (115/80) | (95/65) | (75/55)
6 Push-Ups | Banded | Knees
9 Air Squats | ½ Air Squat | Box Squat
*Rest 1:00 Between AMRAPs*
HEALTH:
5x AMRAP 3:
3 DB Hang Power Cleans (25/20) | (20/15) | (15/12)
6 Push-Ups | Banded & Knees | Elevated
9 Figure 4 Glute Bridge (9/Side) | Frog Pumps | Glute Bridges
*Rest 1:00 Between AMRAPs*