Announcements
Nutrition & Rowing Clinic This Saturday at 9:30am! Register here: nutritionrowing.wodifylive.com
Perpetual Fitness – CrossFit
Weightlifting
Clean and Jerk
Performance:
– 5 Sets, 1 Every 2:00
– 2 Clean & Jerks at 80% of most recent Split Jerk 1RM
Fitness:
– 5 Sets, 1:00 work / 1:00 rest
– Bear Complex
Health:
– 5 Sets, 1:00 work / 1:00 rest
– 1 Double DB Clean, 1 DB Shoulder Press (R), 1 DB Shoulder Press (L)…increase with one rep each time
Metcon
Metcon (AMRAP – Reps)
Performance:
AMRAP 7
3 Clean & Jerks (135/95) | (115/80) | (95/65)
3 Toes to Bar | Knee to Chest | Hanging Knee Raises
Increase by 3 reps each set, ex:
6 C&J
6 TTB
9 C&J
9 TTB
12 C&J
12 TTB
15 C&J
15 TTB
Fitness:
AMRAP 7
3 Cleans (115/80) | (95/65) | (75/55)
3 Toes to Bar | Knee to Chest | Hanging Knee Raises
Increase by 3 reps each set
Health:
AMRAP 7
3 DB Cleans (35/25) | (25/20) | (20/15)
3 Toes to DB | Leg Lifts | Reverse Crunches
Increase by 3 reps each set