Perpetual Fitness – CrossFit
Weightlifting
Deadlift
PERFORMANCE:
15 minutes to build to a 5RM
FITNESS:
15 minute clock:
5 Deadlifts, Building
10 Evil Wheels
15 Glute Bridges
HEALTH:
15 minute clock:
5 Deadlifts, Building
10 Plank Walk-Outs
15 Glute Bridges
Metcon
Metcon (Time)
PERFORMANCE:
75 Double DB deadlifts (50/35) | (35/25) | (25/20)
50 DB power cleans
25 DB shoulder to OH
On the 0:00: 50 double unders | 45 single/double | 40 attempts
On the 3:00: 40 double unders | 35 single/double | 30 attempts
On the 6:00: 30 double unders | 25 single/double | 20 attempts
On the 9:00: 20 double unders | 15 single/double | 10 attempts
On the 12:00: 10 double unders | 5 single/double | 5 attempts
15:00 cap
FITNESS:
60 Double DB deadlifts (35/25) | (25/20) | (20/15)
30 DB power cleans
15 DB shoulder to OH
On the 0:00: 50 Mountain Climbers, 4ct | 2ct | 1ct
On the 3:00: 40 Mountain Climbers, 4ct | 2ct | 1ct
On the 6:00: 30 Mountain Climbers, 4ct | 2ct | 1ct
On the 9:00: 20 Mountain Climbers, 4ct | 2ct | 1ct
On the 12:00: 10 Mountain Climbers, 4ct | 2ct | 1ct
15:00 cap
HEALTH:
60 Banded Good Mornings (Green/Purple) | (Purple/Black) | (Black/Red)
30 Banded Hammer Curls
15 Banded Lateral Raises
On the 0:00: 50 Plate Steps (45/35) | (35/25) | (25/15)
On the 3:00: 40 Plate Steps (45/35) | (35/25) | (25/15)
On the 6:00: 30 Plate Steps (45/35) | (35/25) | (25/15)
On the 9:00: 20 Plate Steps (45/35) | (35/25) | (25/15)
On the 12:00: 10 Plate Steps (45/35) | (35/25) | (25/15)
15:00 cap