Perpetual Fitness – CrossFit

Weightlifting

Metcon (Weight)

EMOM 3 x 4 rounds @ “DT” Weight

1st: 8 DL

2nd: 8 HPC

3rd: 8 STOH

= 1 round x 4
This is rested barbell cycling work in support of our “DT” Benchmark training. Our emphasis is on cycling the barbell throughout each movement (i.e. touch and go)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20 DB Snatch (50/35)

20 Barbell Sit-ups (45/35)

60 Double-unders
Having completed a high volume of DB snatches recently, your goal should be getting a high volume of sets unbroken. Same with the sit ups, this movement should be completed unbroken, so scale accordingly. Scale for DU’s is number of reps or 15 attempts each round!