Perpetual Fitness – CrossFit

Weightlifting

Bench Press (12-10-8-6-8-10-12)

Build up to a heavy set of 6, then back down to initial set of 12.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Reps DB Incline Bench (Lean back up against MedBalls)

10 Reps Push-ups (elevate feet and/or use Rings for added difficulty)
Rest as needed between movements to ensure quality and UNBROKEN sets of each. Goal is to use the same weight or “difficulty” on the Push-ups for each round.

Metcon

Metcon (AMRAP – Rounds and Reps)

Option 1:

AMRAP 10

10 Hang Power Snatch (115/80)

10 Overhead Lunges (115/80)

Option 2:

AMRAP 10

10 Hang Power Snatch (75/55)

10 Back Rack Lunges (75/55)

Option 3:

AMRAP 10

10 Plate Snatches

10 Walking Lunges