Perpetual Fitness – CrossFit
Weightlifting
Snatch Complex (5 Sets, 1 Every 2:00 Building in weight )
1 Snatch from 2″ Above Ground + 1 Snatch + 1 OHS
Performance: Squat Snatches
Fitness: Power Snatches
Health: Squat or Power Cleans + Front Squat
Metcon
Metcon (Time)
Performance:
50 KBS (70/53) | (53/35) | (35/26)
40 Power Snatch (75/55) | (65/45) | (45/35)
30 OH Lunges (75/55) | (65/45) | (45/35)
20 Handstand Push-ups | 1/2 HSPU | 1/4 HSPU
10 Tire Flips | Plate Flips (45/35) | (35/25)
Fitness:
40 KBS (70/53) | (53/35) | (35/26)
30 Power Snatch (75/55) | (65/45) | (45/35)
20 Front Rack Lunges (75/55) | (65/45) | (45/35)
10 1/2 Handstand Push-ups | DB Strict Press (50/35) | DB Push Press (50/35)
5 Tire Flips | Plate Flips (45/35) | (35/25)
Health:
40 Russian KBS (35/26) | (26/18) | (18/15)
30 Hang Power Snatch (65/45) | (45/35) | Hang Power Clean (45/35)
20 Barbell Step-Ups (65/45) | (45/35) | (35/25)
10 Pike Push-Up | DB Strict Press (35/20) | DB Push Press (35/20)
5 Plate Flips (35/25) | (25/15) | (15/10)