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Mary “Twinkle Tinker Plum-Pants”

Perpetual Fitness – CrossFit


Push Press (5×2 @75% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00)

*Superset with 5 Plyo (dynamic) push ups onto two plates.

Now that we have crushed “DT”, we will be shifting our primary focus to dynamic strength! I have gotten great feedback on these workouts and I enjoy them too!

You can climb as high as you want with the plyo push-ups (ie stacking 2, 3, 4, etc. plates up on top of eachother), or you can try and knock out your first 5 strict push-ups. Idea is just to get a little stronger.


Metcon (AMRAP – Rounds and Reps)


10 Power Cleans (115/85)

10 STOH (115/75)

10 Bar Facing Burpees
Ok so as we move closer into the “CrossFit Open” season, we will be attacking some workouts that are designed to make us feel like we will come February!

(If you are not familiar with the Open please ask a coach to explain!)

This workout is fast and intense…ideally you use a weight that you can complete the reps unbroken, resting only after setting the bar down each time. Train extra smart today!


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