Perpetual Fitness – CrossFit
Happy Birthday to the WONDERFUL Diane Carrozza!!
It has been such a pleasure having you in for the sculpting classes! Keep up the amazing work and have the best day ever!! (Nick don’t mess this up!!)
**Athlete Appreciation Paleo Potluck 5:30PM this Saturday**
-Been LOVING all of the posts and seeing you guys complete the tasks! Keep it up!
Can’t wait to hang out with you guys!
Weightlifting
Deficit Deadlift (5-5-5-5-5, climbing)
“Regardless of whether your fitness goals are to “rev up” your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance or maintain functional independence as a senior, the deadlift is a marked shortcut to that end.” —Greg Glassman
Metcon
Metcon (AMRAP – Reps)
Option 1.
4x AMRAP 3
– 400m Run
– MAX DB Front Squats (50/35)
*1:00 Rest Between Rounds*
Option 2.
4x AMRAP 3
– 400m Run
– MAX DB Front Squats (35/20)
*1:00 Rest Between Rounds*
Option 3.
4x AMRAP 3
– 200m Run
– MAX Goblet Squats (35/20)
*1:00 Rest Between Rounds*
Score is total number of front squats accumulated over 4 rounds
Metcon (Distance)
AMRAP 5
Option 1.
– Max Distance Gun-walk (45/35)
Option 2.
– Max Distance Gun-walk (35/25)
Option 3.
– Max Distance Gun-walk (25/15)
**Have them do 100m back and forth as many laps as possible to count their distance easier.