Perpetual Fitness – CrossFit

Happy ONE YEAR ANNIVERSARY to the rockstar Veronica Tomaschek! WOW. What a year for you…holy smokes! A living testament to what commitment and hard work will yield in a short time period. You’re here 5 days a week….You not only ask questions but you follow through on the advice given (the definition of coachable). You changed your eating habits and transformed your lifestyle. You stay after to do extra core work daily. In the last month we’ve seen you get your first strict pull-up, your first kipping pull-up, rope climb, PR your snatch…incredible! Keep hustling like we know you will….to the top!

Weightlifting

Power clean + jerk (EMOM 15)

EMOM 15 (5 Sets)

1st: 1 Power Clean + Push Jerk @ 75%

2nd: Rest

3rd: 1 Power Clean + Push Jerk @ 80%+

*You have one minute to complete 1 rep @ 75%, then you will rest until minute 3 when you will complete 1 rep at 80%. Then repeat, but add weight to the 80%. Example Sets: 75%, 80%, 75%, 85%, 75%, 90%, 75%, 95%, 75%, 100+%

*Compare to # in comments from 2/12/20*

EMOM 15 (5 Sets)

1st: 5 Hang Power Cleans, building

2nd: 8-12 Banded Bent Over Rows (:02 negative)

3rd: 8-12 L-seated DB press

Metcon

Metcon (AMRAP – Reps)

PERFORMANCE

AMRAP 12

10-9-8-7-6-5-4-3-2-1 reps of:

Power Cleans (135/95 | 95/65 | 65/45)

1-2-3-4-5-6-7-8-9-10 reps of:

Push Jerks

*Every minute complete 15 BFSU | Toe Reaches | Crunches.

FITNESS

AMRAP 12

2-4-6-8…etc

DB Hang Clean and Jerks, Rt arm (35/25 | 25/20 | 20/15)

DB Skater Hops | Skater Hops | Lateral Steps Over DB

DB Hang Clean and Jerks, Lt arm

*Every minute complete 10 DB Sit-ups | 5 DB Sit-ups | 5 Sit-ups

HEALTH

AMRAP 12

2-4-6-8…etc

DB Hang Cleans, Rt arm (25/20 | 20/15 | 15/12)

Cal Row or Bike

DB Hang Cleans, Lt arm

Seated Bicycle Crunch