Perpetual Fitness – CrossFit
Happy Anniversary to Bryleigh Wise! You have come such a long way in the past year and we are very grateful to have been part of your journey! Keep up the great work, big things to come! Here’s to another year of fitness and fun!
Happy Birthday to Chris Trump! It’s been so much fun watching you grow over the past few months! Keep up the great work and have a wonderful day!
Weightlifting
Week 9 of our Squat Program!
Option 1: Overhead Squats
Option 2: Front Squats
Option 3: Back Squats
*Max effort on last set @ 70% of 1RM
Overhead Squat (6 Sets)
5×5 @ 70%
1xME @ 70%
Metcon
Metcon (Time)
Option 1.
For time:
21-18-15
Power Snatch (95/65)
Wall Balls (20/14)
Then,
15-12-9
Overhead Squat
Wall Balls
Then,
9-6-3
Hang Squat Snatch
Wall Balls
Option 2.
For time:
21-18-15
Power Snatch (65/45)
Wall Balls (14/10)
Then,
15-12-9
Overhead Squat, 1/2 ROM
Wall Balls
Then,
9-6-3
Hang Power Snatch
Wall Balls
Option 3.
For time:
15-12-9
Power Snatch (45/35)
Wall Balls (10/8)
Then,
12-9-6
Back Squat
Wall Balls
Then,
9-6-3
Hang Power Snatch
Wall Balls