Perpetual Fitness – CrossFit

Weightlifting

Clean and Jerk (0:00, 2:30, 5:00, 7:30, 10:00, 12:30 )

BARBELL COMPLEX

4 Deadlifts + 3 Hang Power Cleans + 2 Shoulder-to-overhead @ 75% of 1rm C+J

We are continuing to wok on our barbell cycling regime aimed at Hero WOD “DT”. Today’s strength component is working all the relative movements at a % of your clean and jerk. If you are unable to complete at the required %, by all means scale. This is working on our barbell cycling ability.

Metcon

Metcon (AMRAP – Reps)

15 Minutes to complete:

40 Toes-to-bar

30 OHS (135/95)

20 Box Jumps (30/24)

10 Burpee Muscle-Up
*Score is total reps; if you finish all the movements in this chipper, begin another round starting with 40 toes-to-bar.