Perpetual Fitness – CrossFit
Weightlifting
Metcon (Weight)
One set Every 2:00 x 12:00 [6 sets]
Performance: at 75% 1RM Squat Clean or Split Jerk weight (lower of the 2)
– 3x Power Clean + 3x Front Squat + 3x Shoulder to Overhead
Fitness: increasing in weight each set, building to heavy set
– 5x Hang Power Clean + 5x Front Squat + 5x Push Press
Health/Outdoor:
– 5 OH or Front Rack or Suitcase Step-Ups / Leg + 5 Single Arm DB Hang Power Clean and Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
Performance:
AMRAP 12
3 Box Jumps (30/24) | (24/20) | (20/18)
3 Power Cleans (135/95) | (115/80)| (95/65)
3 Lateral Burpees Over Bar
*add 3 reps each round
Fitness:
AMRAP 12
3 Box Jumps (24/20) | (20/18) | (18/12)
3 Hang Power Cleans (115/80)| (95/65) | (75/55)
3 Lateral Burpees Over Bar | Burpees | Athletic Burpees
*add 3 reps each round
Health/Outsoor:
AMRAP 12
3 Step-Ups / Leg (20/18) | (18/12) | (12/9)
3 DB Hang Power Cleans 35/25 | 25/15 | 20/12
3 Athletic Burpees | Up Downs | Inchworm
*add 3 reps each round