Perpetual Fitness – CrossFit
Weightlifting
Shoulder Press
ON A 15:00 CLOCK
PERFORMANCE:
Set 1: (115/80) | (95/65) | (75/55) Shoulder Press to Failure
Set 2: Same weight as set 1: Bent Over Row to Failure
Set 3: (95/65) | (75/55) | (65/45) Shoulder Press to Failure
Set 4: Same weight as set 3: Bent Over Row to Failure
Set 5: (75/55) | (65/45) | (45/35) Shoulder Press to Failure
Set 6: Same weight as set 5: Bent Over Row to Failure
*1:00 Rest Between Sets*
FITNESS:
Set 1: (95/65) | (75/55) | (65/45) 6 Shoulder Press
Set 2: Same weight as set 1: 6 Bent Over Row
Set 3: (75/55) | (65/45) | (45/35) 8 Shoulder Press
Set 4: Same weight as set 3: 8 Bent Over Row
Set 5: (65/45) | (45/35) | (35/25) 10 Shoulder Press
Set 6: Same weight as set 5: 10 Bent Over Row
*1:00 Rest Between Sets*
HEALTH:
6 Sets:
10 Seated Single DB Strict Press (35/25) | (25/20) | (20/15)
10 Banded External Rotations Each Arm
10 Bent Over Row
10 Superman
Metcon
Metcon (Time)
PERFORMANCE:
5 Rounds:
15 Hang Power Cleans (135/95) | (115/80) | (95/65)
10 Floor Press
*Every Break Complete 20 BFSU
FITNESS:
5 Rounds:
20 BFSU
15 Hang Power Cleans (115/80) | (95/65) | (75/55)
10 Floor Press
HEALTH:
5 Rounds:
10 Vertical Leg Crunches
10 DB Hang Power Cleans (35/25) | (25/20) | (20/15)
10 DB Floor Press