Perpetual Fitness – CrossFit

Weightlifting

Final week of our deadlift cycle! We will be retesting out 1RM next week.

Deadlift (On an 18-min clock:)

-1×5 @ 50%

– 1×3 @ 60%

– 1×2 @ 70%

– 1×1 @ 75%

– 1×1 @ 80%

– 1×1 @ 85%

– 1xME @ 90%

Metcon

Metcon (Time)

Option 1.

3 Rounds:

25 Wall Balls (20/14)

50 Double-unders

25 Deadlifts (135/95)

50 Double-unders

Option 2.

3 Rounds:

20 Wall Balls (14/12)

20 Double-under Attempts

20 Deadlifts (115/75)

20 Double-under Attempts

Option 3.

3 Rounds:

20 Wall Balls (12/10)

50 Single Unders

20 Deadlifts (75/55)

50 Single Unders

Flex

Metcon (No Measure)

TRACKS

CORE

3-5 Rounds:

10 Evil Wheels

15 supermans

PUMP

10 Bench Presses (75% BW)

10 Box Dips

20 Bench Presses (50% BW)

20 MedBall Push-Ups

30 Bench Presses (35% BW)

30 Push-Ups

40 Bench Presses (25% BW)

40 Banded Tricep Pulldowns

CARDIO

4x Every 4 Minutes

400m Run

20/16 Cal Row

MOBILITY

Calf Smash: 4-5 minutes each side (starting at 1:15: https://youtu.be/uNzlUHwqPpo)

Banded Ankle Stretch: 2 minutes each side (starting at 2:35 https://youtu.be/uNzlUHwqPpo)