Perpetual Fitness – CrossFit

DATES FOR THE CALENDAR:
Christmas Party: Friday December 15th @ the gym!

Jingle Bell Run: Sunday, December 10th!

Yoga Schedule:
Sunday 12/3: 10AM
Sunday 12/10: 10AM
Sunday 12/17: 6PM
*There will be no Yoga Christmas Eve or New Year’s Eve*

Weightlifting

Power Clean (9 minutes )

Find heavy 5 rep TNG power clean

We are having some fun today with a barbell! These reps must be touch and go for the score to count. This is a competition simulated time cap! So you will need to move fast when moving onto the next weight.

Note: the purpose of this is barbell cycling; we are focusing on returning the barbell the same exact way it went up!

Metcon

Metcon (Time)

20 wall balls (20/14)

10 hang power cleans (135/95)

20 wall balls

10 hang power cleans (155/105)

20 wall balls

10 Hang power cleans (185/115)

20 wall balls

10 hang power cleans (205/135)

20 wall balls

10 hang power cleans (225/155)
For today’s metcon we have 5 rounds of Wall balls and hang power cleans, with the hang clean weight increasing each round. You will need to move fast with the wall balls completing large sets allowing as much time for the hang power cleans.

Scaling: use 80-90% of your 1RM for the 5th and final round, then work your way backwards from there.