Perpetual Fitness – CrossFit

Metcon

Metcon (AMRAP – Reps)

3 Rounds for Reps :

Min 1: ME Power Cleans (135/95)

1 min rest

Min 3: ME Shoulder-to-overhead (135/95)

1 min rest

Min 4: ME Clean and Jerk (135/95)

1 min rest
For today’s strength (cycling) component we are working for max effort reps in 60 seconds. While there is a prescribed weight, the objective is to get 10-15 reps each minute with the heaviest weight you can do without sacrificing mechanics.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

5 Box Jumps (30/24)

3 Power Cleans (225/155)
As mentioned in the newsletter, we will be gearing our focus more toward movements we tend to see in the Open. Today we have a short AMRAP with small reps of each movement which should allow you to move relatively fast through each.

While the barbell should be heavy, you should be able to complete quick singles with the weight you choose. In other words, the weight should be heavy enough to barely be UNABLE to complete touch-and-go reps, at least after a couple rounds!