Perpetual Fitness – CrossFit

Weightlifting

Barbell Cycle (5×4 Cleans / 5×6 Presses)

2 power clean + 2 hang power clean

0:00, 1:30, 3:00, 4:30, 6:00

3 push press + 3 push jerk

7:30, 9:00, 10:30, 12:00, 13:30

*Barbell must stay same weight
For our strength cycle today we have two different focuses but all included in the same component. First we are completing 2 power cleans followed by 2 hang power cleans every 90 seconds. Using the same weight as the cleans, we will then complete 3 push press followed by 3 push jerks. When choosing a weight you will need to pick a weight that you will be able to manage for the STOH movements.

Metcon

Metcon (Time)

For Time

21-15-9

Calorie row

STOH (155/105)

*8 Min Cap
Today’s metcon we have a short sprint, as you should look to pull hard on the rower and maintain a high cal/hour and looking to complete large sets of STOH. You can use any movement for the STOH, but we would recommend the push jerk. Something we need to take into consideration with the push jerk as it will be severely hindered due to the fatigue in the legs coming off the rower.