Perpetual Fitness – CrossFit
We want to wish a Happy Birthday to Rachael Peterson!!! You have been hungry to learn and get better every day since DAY 1!! It’s been an honor to watch you grow and work so hard Rachael, big things are coming! Keep it up.
With a running clock:
-Start with an empty barbell and perform 1 rep EMOM, adding weight (15/10 | 10/5 | 5/2.5 ) every successful lift.
-Once you are unable to successfully complete the lift at the required weight, move onto the next progression.
Example: Successfully complete 95# push press, but fail at 100#. The next minute, complete 1 Push Jerk @ 100#, and continue adding weight each minute for as long as possible.
EMOM For As Long As Possible:
1 Push Press for as long as possible.
Once you cannot Push Press the weight, move onto Push Jerks
1 Push Jerk for as long as possible.
Once you cannot Push Jerk the weight, move onto Split Jerks
1 Split Jerk for as long as possible.
Once you cannot Split Jerk the weight, workout is complete
Metcon (AMRAP – Reps)
– 30 Burpees
– 25 Burpee Box Jumps (12/9 | 9/6 | 6/3)
– 20 Burpee Box Jumps (18/12 | 12/9 | 9/6)
– 15 Burpee Box Jumps (24/18 | 18/12 | 12/9)
– 10 Burpee Box Jumps (30/24 | 24/18 | 18/12)
Up Downs instead of Burpees