Perpetual Fitness – CrossFit
Weightlifting
Hang Snatch (15 Minute Clock:)
PERFORMANCE
Build to Heavy Single Hang Squat Snatch
FITNESS
EMOM 15
1st: 5 Hang Squat or Power Snatches, climbing
2nd: 15-20 Banded External Rotations / arm
3rd: Max Attempt L-Hang Hold
HEALTH
EMOM 15
1st: 5 Power Snatches, climbing + 5 Banded OHS
2nd: 15-20 Banded External Rotations / arm
3rd: Max Attempt Hollow Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE
AMRAP 9:
10 Hang Squat Snatches (75/55 | 65/45 | 45/35)
30 Double Unders (10 DU’s | 5 Attempts)
FITNESS
AMRAP 9:
5 Hang Power Snatches (75/55 | 65/45 | 45/35)
10 Jump Squats
20 Plank Jacks (Mountain Climbers, 2ct | High Knees)
HEALTH
AMRAP 9:
10 DB Hang Power Snatches or Cleans (35/20 | 20/15 | 15/12)
60 Single-unders or Plate Taps