Perpetual Fitness – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Option 1.

AMRAP 21

21/18 Cal Row

21 DB Floor Press (50/35)

21 Hang Power Clean + Jerk (95/65)

Option 2.

AMRAP 21

21/16 Cal Row

21 D6 Floor Press (35/20)

21 Hang Power Clean + Jerk (65/45)

Option 3.

AMRAP 21

21/14 Cal Row

21 DB Floor Press (20/15)

21 Hang Power Clean + Jerk (45/35)

Flex

Flex Tracks can be performed after any regularly scheduled class MWF on the Barbell/studio side of the gym. This is for extra and/or supplemental work for those of you with specific goals.

Metcon (No Measure)

TRACKS

CORE

For time:

50 Med Ball Suitcase Sit-ups

50 Suitcase Sit-ups (unweighted)

PUMP

A. 4 Rounds:

20 Reps of Incline DB Chest Press (Light weight @50% for a PUMP) immediately into…

10 Reps Of Barbell Incline Chest Press (Light weight @40-60% ) with a 10 second negative (down)

*Rest 2 Minutes between sets.

B. Reverse Grip Bench

5×10 w/ a :03 negative

Rest 2:00 between sets.

CARDIO

For time:

150 Cal Row @ 32 Strokes Per Minute or More

STRONG

A. 5×3 Push Press

*this is a range to be used based on how you’re feeling on this particular day. If you’re feeling hot, load it up. Otherwise take it lighter and focus on good reps.

B. Close Grip Bench Press

10×3 @ 45% of 1RM Bench Press

*Rest :45 between sets.