Perpetual Fitness – CrossFit
Weightlifting
Big Clean Complex (Weight)
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Fitness:
6 Sets, 1 Set Every 3:30
1 Set =
– High Hang Clean + Hang Clean + Power Clean + Shoulder Press
– High Hang Clean + Hang Clean + Power Clean + Push Press
– High Hang Clean + Hang Clean + Power Clean + Push Jerk
Health:
6 Sets, 1 Set Every 3:30
1 Set =
– DB High Hang Clean + Hang Clean + Shoulder Press, Left
– DB High Hang Clean + Hang Clean + Shoulder Press, Right
– Double DB High Hang Clean + Hang Clean + Shoulder Press
Metcon
Metcon (Time)
Performance:
10-1 Power Clean (135/95) | (115/80) | (95/65)
1-10 Shoulder to OH (135/95) | (115/80) | (95/65)
Fitness:
10-1 Hang Power Clean (115/80) | (95/65) | (75/55)
1-10 Shoulder to OH (115/80) | (95/65) | (75/55)
Health:
10-1 DB High Pull (35/25) | (25/20) | (20/15)
1-10 DB Hang Power Clean (35/25) | (25/20) | (20/15)