Perpetual Fitness – CrossFit

Happy THREE YEAR ANNIVERSARY to Nicole D’Amico otherwise known as Nikki D! Hands down the most consistent, persistent, and committed athlete here and thus the most improved and most PR decorated female or male athlete we have! It’s been a blast and an honor to see you develop from novice to top-tier the past few years. You’re an inspiration to us all and I hope this year continues to be one of success and happiness for you!

Happy THREE YEAR ANNIVERSARY to the bride-to-be Laura Franczak! You’re exactly the type of person that makes a difference in the world…not only because of your career but simply by the way you interact with people and how you lead by example. You’re true to yourself and your kindness and love for humanity is obvious as well as contagious! You also happen to be an incredible athlete whether in the gym, on the volleyball courts, on the golf course…doesn’t really matter…you can do it all! Should be an exciting year for you!

Weightlifting

Power Snatch (EMOM 18)

PERFORMANCE

1 Power Snatch at 50% every 30 seconds x 5 Rounds

Rest 1min. and change weights

1 Power Snatch at 55% every 30 seconds x 5 Rounds

Rest 1min. and change weights

1 Power Snatch at 60% every 30 seconds x 5 Rounds

Rest 1min. and change weights

1 Power Snatch at 65% every 30 seconds x 5 Rounds

Rest 1min. and change weights

1 Power Snatch at 70% every 30 seconds x 5 Rounds

Rest 1min. and change weights

FITNESS AND HEALTH

1st: 5 Hang Power Snatches

2nd: 10 DB Piston Shoulder Presses each arm

3rd: 15 KB Front Raises (use two hands on one KB)

Metcon

Metcon (AMRAP – Rounds and Reps)

ALL ATHLETES

Option 1.

AMRAP 10

5 Devil Press (35/20)

10 Box Jumps (30/24)

Option 2.

AMRAP 10

5 Devil Press (20/15)

10 Box Jumps or Step-ups (20/16)

Option 3.

AMRAP 10

3 Up Downs

6 Hang DB Snatch, alternating

12 Box Step-ups (16/12)