Perpetual Fitness – CrossFit
Weightlifting
Push Jerk (5x Every 3:00)
PERFORMANCE
Every 3:00 x 5 Rounds
2 Jerk Drives (85%, 90%, 95%, 100%, 105%)
1 Push Jerk (75%, 80%, 85%, 90%, 95+%)
FITNESS
Push Press
Set 1: 15 Reps @ 50-70% of 1RM Push Jerk
Set 2: 12 Reps @ 50-70%
Set 3: 12 Reps @ 50-70%
Set 4: 10 Reps @ 50-70%
Set 5: 10 Reps @ 50-70%
HEALTH
Kneeling Landmine Single Arm Press
12 Reps each arm with a 3s Negative (Down)
Metcon
Metcon (Time)
For time:
35 Wall Balls (20/14 | 14/12 | 12/10)
35 Deadlifts (185/135 | 135/95 | 95/65)
35 Wall Balls
35 Power Cleans (155/105 | 115/80 | 75/55)
35 Wall Balls
35 Shoulder-to-overhead (135/95 | 95/65 | 65/45)
For time:
25 Wall Balls (14/12 | 12/10 | 10/8)
25 Deadlifts (135/95 | 95/65 | 65/45)
25 Wall Balls
25 Power Cleans (95/65 | 75/55 | 65/45)
25 Wall Balls
25 Shoulder-to-overhead (75/55 | 65/45 | 45/35)
For time:
25 KBS
25 Good Mornings
25 KBS
25 Power Cleans
25 KBS
25 Bentover Barbell Rows