Perpetual Fitness – CrossFit
Happy ONE YEAR ANNIVERSARY to the fiercely sculpted Connie Skingel! Always consistent, always stepping up to a good challenge, always spreading positivity and good vibes! The coaches love having you in class and the athletes love being around you! Great job here we go Year 2!!
Happy TWO YEAR ANNIVERSARY Megan Randolph! Great job Megan!! You’re finding ways to keep balance with a hectic school, work, and family schedule while still making sure your health and fitness are a priority…admirable!! Love seeing your strength gains and improvements with the barbell. Awesome stuff! Keep at it!
Strength
Strict Pullup (EMOM 16)
We will have sets/reps for you at the gym based on which Level you tested into week 1: https://perpetualfitnesscle.com/perpetual-fitness-pullup-progressions-karate-belt-levels/
Metcon
Metcon (Time)
PERFORMANCE
3 Rounds of:
15 Power Snatches (95/65 | 65/45 | 45/35)
15 Lateral Burpees Over Bar
2 Rounds of:
12 Power Snatches (115/80 | 75/55 | 65/45)
12 Lateral Burpees Over Bar
1 Round of:
9 Power Snatches (135/95 | 95/65 | 75/55)
9 Lateral Burpees Over Bar
*Accumulate 300 Double-unders (100 DU’s | 50 Attempts) prior to completion of workout.
FITNESS
3 Rounds of:
15 Hang Power Snatches (75/55 | 65/45 | 45/35)
15 Burpees (Athletic | Up Downs)
2 Rounds of:
12 Power Snatches (75/55 | 65/45 | 45/35)
12 Burpees (Athletic | Up Downs)
1 Round of:
9 Power Snatches (75/55 | 65/45 | 45/35)
9 Burpees (Athletic | Up Downs)
*Accumulate 300 Mountain Climbers (200 | 100) prior to completion of workout.
HEALTH
5 Rounds for time of:
21 Cal Row or Bike
15 Barbell Hang SDHP (65/45 | 45/35 | 35/25)
9 Inch Worms
*Accumulate 150 Single-unders (Bicycle Crunches, 4ct | Flutter Kicks, 2ct ) prior to completion of workout.