Perpetual Fitness – CrossFit
This week we will be testing our one rep maxes for our major lifts. There will be programming as well for those of you that don’t necessarily need or want to know what those numbers are. Everything we have done over the past few weeks has been preparing for this week, so really push yourselves and go for the new PR’s!
Metcon
Metcon (AMRAP – Reps)
24:00-34:00
EMOM 10 (:40/:20)
Odd Minutes: Plate Toe Taps
Even Minutes: Plate Sit-Ups
Weightlifting
Floor Press
0-12:00
1 Rep Max: 1×5@75%, 1×3@85%, 1×2@90%, 1×1@95%, 1×1@100+
Strength Gains: 5×5, Building
EMOM 10
Odd Minutes: Floor Press Set
Even Minutes: :30 Hollow Rocks or Hold
2:00 Rest, Sanitize, Transition
Back Squat
12:00-24:00
1 Rep Max: 1×5@75%, 1×3@85%, 1×2@90%, 1×1@95%, 1×1@100+
Strength Gains: 5×5, Building
EMOM 10
Odd Minutes: Back Squat Set
Even Minutes: :30 Hanging Leg Raises | Hanging Knee Raises | Seated Leg Lifts | Tuck-Ins
2:00 Rest, Sanitize, Transition