Perpetual Fitness – CrossFit

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Weightlifting

Overhead Squat

Set 1: 5 reps @ 55%

Set 2: 5 Reps @ 62.5%

Set 3: 10 reps @ 67.5%

Set 4: 10 reps @ 67.5%

Set 5: Max reps @ 67.5%

Option 3.

Back Squat

(same as above)

Snatch (4×2 @ 80%)

Option 1. Squat Snatch

Power Snatch (4×2 @ 80% )

Option 2. Power Snatch

Power Clean (4×2 @ 80%)

Option 3. Power Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

Option 1. (50/35)

AMRAP 10

20 DB Snatches, alternating

30 DB Russian Twist (2 ct)

Option 2. (35/20)

AMRAP 10

20 DB Snatches, alternating

30 DB Russian Twist (2 ct)

Option 3. (15/10)

AMRAP 10

20 DB Snatches, alternating

30 DB Russian Twist (1 ct)