Perpetual Fitness – CrossFit

Weightlifting

Deadlift (5×3 @75% of 3rm 0:00, 2:00, 4:00, 6:00, 8:00)

*Immediately into 5 High box jumps

(take time stepping from the

box, emphasis on power and quality

of jump)
Today we have a dynamic strength piece for our main focus today. You will be completing deadlifts immediately supersetted with high box jumps. Here we are working the posterior chain and then moving into an explosive movement. Working our fast twitch muscle fibres.

Metcon

Metcon (AMRAP – Rounds)

12 Min AMRAP

4 Deadlift (175/115)

8 TTB

12 HSPU
For our metcon today we have an amrap of more deadlifts at a moderately light weight, TTB and HSPU. Each of these movements is pretty low volume, so we should look to complete a high number of rounds. If you are looking to RX this metcon we should be looking to complete each set unbroken or breaking the movements up into 2 sets