Perpetual Fitness – CrossFit
Happy birthday AND 4 YEAR ANNIVERSARY to one of Perpetual’s Triple OG Status Honorees, the lovely, talented, fit, athletic, funny, sweet, amazing Jessica Garuccio! Sheesh Jess! What an honor it is to have you here in our lives for this long (and actually, even longer)!. From no kids to two kids, from old house to the new house, and hundreds of workouts…it’s a trip! Thanks for all of your contribution! Happy birthday and congrats!
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Layout for the week:
Monday: Olympic Lifting / Barbell Cycling + MetCon
Tuesday: Accessory Strength + Shoulder Health + MetCon
Wednesday: Back Squats + MetCon
Thursday: Chin-ups + Longer MetCon
Friday: Skill-Strength + Core + Aerobic Capacity MetCon
Weightlifting
Power Snatch (15 Min Clock:)
PERFORMANCE
Build to a 1RM
FITNESS
Build to a 10RM
*AMRAP of 20 BFSU + 20 Double-unders | 5 Attempts | 10 Cal Row in the remaining time.
HEALTH
Every 3:00 (5 Sets):
10 Banded Triple Extensions
5 DB SDHP from the hang position
1 Round of Burgener Warm-up w/ Band
Metcon
Metcon (Time)
PERFORMANCE
For time:
10 Power Snatches @ 65% of new 1RM
8 Power Snatches @ 70%
6 Power Snatches @ 75%
4 Power Snatches @ 80%
2 Power Snatches @ 85%
*50 Double-unders (15 Attempts | 10 Tuck Jumps) before each set.
FITNESS
5 Rounds for time:
20 DB 1/4 Squat Jumps (35/25 | 25/20 | 20/15)
10 KB RDL/leg
5 Hang Power Snatches @ 100% of new 10RM
HEALTH
5 Rounds for time:
20 DB Front Rack High Knee March, 2ct (25/20 | 20/15 | 15/12)
10 DB Hang Power Snatch/arm
5 Plank Dips/side