Perpetual Fitness – CrossFit
Weightlifting
Shoulder Press
PERFORMANCE:
10 minutes to build to a new 1 Rep Max
FITNESS:
AMRAP 10
5 Shoulder Press, Building
10 Piston Style DB Shoulder Press
15 Plank Shoulder Taps, 2ct
HEALTH:
AMRAP 10
5 Banded Internal Rotations (5/Arm)
5 Banded External Rotations (5/Arm)
5 Single DB Shoulder Press (5/Arm)
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
3x AMRAP 5
15 Pull-ups | Banded | Jumping
10 Power Cleans (115/80) | (95/65) | (75/55)
5 Shoulder-to-overhead
*Rest 1:00 between AMRAPs. Pick up where you left off.
*Add 20/15# each round.
FITNESS:
3x AMRAP 5
10 Pull-ups | Banded | Jumping
10 Hang Power Cleans (95/65) | (75/55) | (65/45)
5 Shoulder-to-overhead
*Rest 1:00 between AMRAPs. Pick up where you left off.
HEALTH:
3x AMRAP 5
15 Double DB Bent Over Row | Single DB Bent Over Row | Lat Pull-Downs
10 Double DB Hang Power Cleans (35/25) | (25/20) | Alternating DB Hang Power Cleans (25/20)
5 Double DB Shoulder-to-overhead (35/25) | (25/20) | Alternating DB Shoulder to OH (25/20)
*Rest 1:00 between AMRAPs. Pick up where you left off.