Perpetual Fitness – CrossFit

SAVE THE DATE: 6th Annual Cindy for Cindy Saturday June 29th, 2019!

Lots to do tomorrow! Please come in on time and prepared…

You will need to know your 1 rep Max or Projected 1 Rep Max Back Squat, as well as:
-50%
-60%
-70%
-80% of that number.

This information is in Wodify if you have been recording your efforts. If you do not yet have any data, you will after this session!

Weightlifting

Back Squat (8×3 @ 80%, every :90)

*As many reps as possible on the last set

Warm-up Sets:

9 @ 50%

6 @ 60%

3 @ 70%

Metcon

Common Curtisy (3 Rounds for time)

Option 1.

3 Rounds, each for time of:

21/18 Cal Row

15 Burpee 180’s

9 Curtis P’s (95/65)

*Begin a new round every 4:00.

Curits P: Squat Clean + Front Rack Lunge Right Leg + Front Rack Lunge Left Leg + Push Press

Option 2.

3 Rounds, each for time of:

15/12 Cal Row

9 Burpees

6 Curtis P’s (75/55)

*Begin a new round every 4:00.

Curtis P: Power Clean + Front Rack Lunge Right Leg + Front Rack Lunge Left Leg + Push Press

Option 3.

3 Rounds, each for time of:

12/9 Cal Row

9 Up Downs

6 DB Curtis P’s (15’s / 12’s)

*Begin a new round every 4:00.

Curtis P: Hang Power Clean + Suitcase Lunge Right Leg + Suitcase Lunge Left Leg + Push Press