Perpetual Fitness – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Mountain Climbers

EMOM 4

4x:20/:10

– Up Downs

– PVC Pass Throughs

1:00 PVC Rotator Cuff Stretch (:30/Side)

1:00 Ankle Circles (:30/Side)

1:00 Butterfly Stretch

5 Snatch Grip Deadlift

4 Jump Shrug

3 Jump Shrug + High Pull

2 Hang Power Snatch

1 Overhead Squat
PVC Rotator Cuff Stretch: https://www.youtube.com/watch?v=4DJ4gE9uG4g

Strength

Snatch

5 Sets, 1 Set Every 2:00:

– 1 Hang Power Snatch

– 1 Overhead Squat

– 1 Squat Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

– 21 Hang Power Snatch (95/65) | (75/55) | (45/35)

– 15 Lateral Burpees Over Bar
1:00 Rest

Metcon (AMRAP – Rounds and Reps)

AMRAP 4

– 15 Overhead Squat (95/65) | (75/55) | (45/35)

– 12 Lateral Burpees Over Bar
1:00 Rest

Metcon (AMRAP – Rounds and Reps)

AMRAP 3

– 12 Squat Snatch (95/65) | (75/55) | (45/35)

– 9 Lateral Burpees Over Bar