Perpetual Fitness – CrossFit
Weightlifting
3 Position Power Snatch (15 Minute Clock)
High Hang, Hang, Full
PERFORMANCE
Build to a heavy 3-Position Power Snatch
FITNESS
3-5 Sets:
1x 3-Position Power Snatch, building
12x Frog Pumps
18x Penguin Crunches (2ct)
HEALTH
3-5 Sets:
1x 3-Position Power Clean
12x Clam Shells
18x Penguin Crunches (1ct)
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE
AMRAP 12
3 Power Snatches (135/95 | 115/80 | 95/65)
15 Wall Balls, 20#/14# (12 Wall Balls | 9 Wall Balls)
FITNESS
AMRAP 12
6 Hang Power Snatches (95/65 | 75/55 | 65/45)
12 Wall Balls (14/12 | 12/10 | 10/8)
HEALTH
AMRAP 12
12 Alternating Hang DB Power Snatches (35/20 | 20/15 | 15/12)
12 MB Box Squats or MB Push Press (14/12 | 12/10 | 10/8)