Perpetual Fitness – CrossFit
Happy birthday to Emma Sommer! The coolest cat there is. You’re just an awesome person Emma…super sweet, funny, kind, and fit! We love having you in and seeing you surprise yourself with how much you’re capable of! And only scratching the surface…have an awesome day!!
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FYI here’s what’s on deck for this week:
Monday: Back Squats + MetCon
Tuesday: Olympic / Barbell Cycling / MetCon
Wednesday: Pull-ups + Longer MetCon
Thursday: Skill / Row / Core Baseline + MetCon
Friday: Accessory Strength + MetCon
Weightlifting
Clean and Jerk (Every 2:30 x 6 Sets)
PERFORMANCE
3-Position Power Clean
Pausing Split Jerk
Power Clean
Split Jerk
FITNESS
3 Rounds of Each AMRAP (alt. back and forth). Rest :30 between.
AMRAP 2
1 Hang Power Clean + Push Press
1 HPC + Push Jerk
1 HPC + Split Jerk
AMRAP 2
15 DB Lateral Raises
15 Flutter Kicks (4 ct)
15 DB Tricep Kickbacks
HEALTH
On the 2:30 x 6 Sets:
3 High Hang Muscle Cleans
3 Strict Press
3 Hang Muscle Cleans
3 Push Press
:30 Forearm Plank Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE
AMRAP 12
21/18 Cal Row
15 Power Cleans (165/110 | 125/85 | 105/70)
9 HSPU | 1/2 HSPU | Box HSPU
FITNESS
AMRAP 12
18/15 Cal Row
12 Power Cleans (115/80 | 75/55 | 65/45)
3 Wall Climbs | 1/2 Way | Inch Worms w/ Push-up
HEALTH
AMRAP 12
15/12 Cal Row or Bike
12 DB Hang Power Cleans (30/25 | 25/20 | 20/15)
9 Plank to Down Dog + Toe Reach/each side