Perpetual Fitness – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Line Hops
EMOM 4:
10 Banded Upright Row + Max Jumping Jacks
10 Banded Pass Throughs + Max Seal Jacks
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1:00 Pat on Back Stretch [:30/Side]
1:00 Down Dog Pedal
1:00 Y, T, I
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AMRAP 5
100m Run
2 KB/DB Clean
3 Shoulder Press, Building
Weightlifting
Split Jerk
PERFORMANCE:
EMOM 14, 1 Set Every 2:00
1×5 @ ~50%
1×5 @ ~60%
1×3 @ ~75%
1×2 @ ~90%
3×1 @ 95+%
Push Press
FITNESS:
EMOM 14, 1 SET EVERY 2:00
1×10
2×8
3×6
1×5
Shoulder Press
HEALTH:
EMOM 14, 1 SET EVERY 2:00
1×10
2×8
3×6
1×5
Metcon
Metcon (7 Rounds for reps)
7 X EVERY 2:00
Performance:
200m Sprint (Run)
Max Double KB Hang Clean & Jerk (53/35) | (35/26) | (26/18)
Fitness:
200m Sprint (Run)| 200m Sprint (Row) | 100m Sprint (Run or Row)
Max Single Arm DB Hang Clean & Jerk (50/35) | (35/20) | (20/15)
Health:
200m Sprint (Run or Row) | 200m Sprint (Bike) | 100m Sprint (Run or Row)
Max Kettlebell Swings (53/35) | (35/26) | (26/18)