Perpetual Fitness – CrossFit
Weightlifting
Clean and Jerk
PERFORMANCE:
20 Minutes to build to a new 1RM
Recommended rep scheme:
1×5 @ ~50%
1×5 @ ~60%
1×3 @ ~75%
1×2 @ ~90%
3×1 @ 95+%
FITNESS
20 Minutes to complete 5 rounds of:
5 Touch and go Clean and Jerks, building
10 Banded Face Pulls
15 Lateral DB raises
HEALTH
20 Minutes to complete 5 rounds of:
10 DB Upright Rows
10 DB Strict Press
10 Banded Face Pulls
10 Banded External Rotation each arm
Metcon
Metcon (Time)
PERFORMANCE:
10 Minute Clock:
10-9-8-7-6-5-4-3-2-1 reps of
Power Cleans (135/95) | (115/80) | (95/65)
1-2-3-4-5-6-7-8-9-10 reps of
Shoulder to Overhead
FITNESS:
10 Minute Clock:
10-9-8-7-6-5-4-3-2-1 reps of
Hang Power Cleans (95/65) | (75/55) | (65/45)
1-2-3-4-5-6-7-8-9-10 reps of
Shoulder to Overhead
HEALTH:
10 Minute Clock:
10-9-8-7-6-5-4-3-2-1 reps of
DB Hang Power Cleans (35/25) | (25/20) | (20/15)
1-2-3-4-5-6-7-8-9-10 reps of
DB Shoulder to Overhead