Perpetual Fitness – CrossFit
Weightlifting
Back Squat
Performance:
– 5×3 @ 70%, AMRAP on final set
– 1 Set Every 3:00
**DELOAD WEEK, RE-TESTING 5RM NEXT WEEK**
Fitness:
– EMOM 15
1. 6 Front Squats
2. 12 Goblet Squat Steps
3. Max Effort Plank Hold
Health:
– EMOM 15
1. 6 Box Squats
2. 12 Lateral Box Step-Overs
3. Max Effort Plank Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
Performance:
– AMRAP 12
30 Box Jump Overs (24/20) | (20/18) | (18/16)
20 Front Squats (115/80) | (95/65) | (75/55)
10 Toes-To Bar | Knee to Chest | Hanging Knee Raises
Fitness:
– AMRAP 12
25 Box Jumps (20/18) | (18/16) | (16/12)
15 Front Squats (75/55) | (65/45) | (45/35)
5 Knee to Chest | Hanging Knee Raises | Toes to Barbell
Health:
– AMRAP 12
15 Box Step-Ups (18/16) | (16/12) | (12/9)
10 Jump Squats | Air Squats | Box Squats
5 Toes to DB | Knee to Chest on DB | Knee to Waist on DB